-
Time
1:10:03
-
Miles
9.77
-
Min/mi
7:10
-
Pacing
25%
-
WAVA
60.92
-
Stride(cm)
130
-
Cals
970
-
Cadence
173
-
Asc(m)
785
-
Hillscore
76
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.09m - 15:03(7:11/m) 212cal 8.35/9.2mph
2) 7.67m - 54:58(7:10/m) 758cal 8.37/11.44mph
3) 0.01m - 2(5:21/m) 11.22/8.16mph
2 mile warmup. Greylock with 5x(6min on, 5 min off). Started feeling sick sunday night. Hoped that sleeping a ton and eating oranges would stave off my sickness, but sadly was in fact sick yesterday. Was still feeling kinda sick this morning, and was like ugh, I probably shouldn't do the workout. But then I felt better and had an afternoon out and about and felt fine, so I decided I'd do it. It is senior year and I have yet to do the greylock workout, so like why not you know? Told myself I would run it at a more relaxed effort, but then didn't really do that. Did first on with a sizeable group. Second on spollen and john zoomed away, and I started out behind nikhil and ryan but then I caught them and went ahead of them. But on the second off, they caught back up to/I realized I wasn't catching spollen & john and was like it would be annoying of me to not let them catch me. That was a good decision, because on the third on I ran with them, but chris rat caught up with us, and then chris rat and ryan went ahead of nikhil and I on the third off. Fourth on I ran with nikhil, and the two of us stuck together until the end of the 5th off, and then after a bit he dropped me since I was not really trying to hammer the end. Legs were just so beat. It was fun though, and the views towards the top were super nice. Got super cold though towards the end when exposed and such. Happy to make it up in just under 55 minutes tho, that seems not bad especially considering I have a little cold still in me. Hopefully I don't regret pushing like this tomorrow, but we'll just have to see (and get a big sleep again hopefully).
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:40 |
3:40 |
7:20 |
178 164-186 |
11/20 |
1.00 |
8:59 |
5:19 +1:45
|
10:39 |
175 172-184 |
12/23 |
1.50 |
12:39 |
3:39 |
7:19 |
171 166-174 |
23/13 |
2.00 |
16:10 |
3:31 |
7:02 |
170 166-172 |
13/6 |
2.50 |
23:41 |
7:31 +4:15
|
15:02 |
178 160-186 |
53/5 |
3.00 |
26:41 |
3:01 |
6:01 |
177 172-180 |
40/12 |
3.50 |
30:32 |
3:50 |
7:41 |
170 164-180 |
70/0 |
4.00 |
34:38 |
4:06 |
8:13 |
169 164-172 |
78/0 |
4.50 |
38:29 |
3:51 |
7:41 |
171 166-174 |
66/0 |
5.00 |
42:38 |
4:09 |
8:18 |
169 164-172 |
58/1 |
5.50 |
46:02 |
3:25 |
6:49 |
173 168-184 |
51/2 |
6.00 |
49:49 |
3:46 |
7:33 |
171 162-176 |
59/6 |
6.50 |
54:04 |
4:15 |
8:30 |
170 164-172 |
64/1 |
7.00 |
57:17 |
3:13 |
6:25 |
173 170-178 |
44/3 |
7.50 |
1:00:23 |
3:06 |
6:12 |
175 168-180 |
41/16 |
8.00 |
1:04:23 |
4:00 |
8:00 |
171 168-172 |
44/2 |
8.50 |
1:07:28 |
3:05 |
6:10 |
175 170-182 |
38/8 |
9.00 |
1:10:13 |
2:45 |
5:30 |
179 176-184 |
48/30 |
9.50 |
1:14:03 |
3:50 |
7:40 |
170 166-178 |
50/0 |
9.77 |
1:16:04 |
2:01 |
7:30 |
171 168-174 |
33/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.7 |
172 |
9.8 |
1:10:03 |
7:47 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
7.3 |
- |
- |
6:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:16 |
54.97% |
More |
800m |
2:41 |
5:24 |
62.72% |
More |
1km |
3:22 |
5:25 |
65.42% |
More |
Mile |
5:44 |
5:44 |
66.02% |
More |
5k |
20:40 |
6:39 |
62.16% |
More |
5 miles |
35:22 |
7:04 |
59.56% |
More |
10k |
44:41 |
7:11 |
59.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:15 |
6:15 |
60.53 |
5km |
20:48 |
6:42 |
61.78 |
5M |
34:26 |
6:53 |
61.18 |
10km |
43:21 |
6:59 |
60.90 |
10M |
1:11:48 |
7:11 |
60.93 |
Half |
1:35:36 |
7:18 |
60.18 |
20M |
2:29:42 |
7:29 |
60.90 |
Mara |
3:19:18 |
7:36 |
60.99 |
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