Tue 7th Sep 2021 at 10:51am by simonkissam

Run > Intervals

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Time
1:04:26
Miles
9.39
Min/mi
6:52
Pacing
23.6%
WAVA
63.55
Stride(cm)
133
Cals
900
Cadence
176
Asc(m)
157
Hillscore
14
Surface
Road

Notes & Comments

Split Summary
===
1) 1.09m - 8:14(7:35/m) 106cal 7.91/8.81mph
2) 1.08m - 6:01(5:35/m) 103cal 10.76/11.92mph
3) 0.29m - 2:41(9:18/m) 31cal 6.45/11.69mph
4) 0.76m - 4:07(5:24/m) 72cal 11.12/12.38mph
5) 0.24m - 2:03(8:30/m) 25cal 7.06/11.88mph
6) 1.15m - 6:00(5:14/m) 105cal 11.45/12.82mph
7) 0.19m - 2:05(10:48/m) 25cal 5.56/11.17mph
8) 0.48m - 2:40(5:33/m) 45cal 10.8/11.75mph
9) 0.22m - 1:57(8:55/m) 20cal 6.74/9.58mph
10) 1.08m - 6:00(5:33/m) 98cal 10.8/11.63mph
11) 2.82m - 22:39(8:02/m) 270cal 7.47/11.27mph

Short 8 min warmup. 6 min tempo, 1200m @5kish, 6 min tempo, 800@3kish, 6 min tempo. (~2min rest on everything) 22 min cooldown. Supposed to also be a 400 at end but didn't do bc of psoas. Otherwise kinda sent it even tho psoas didn't feel great, but didn't really get worse either so think now that I have built some left glute strength up, even if running does bother it I'm not going to make it worse. At least hopefully. Anyway chaotic af workout bc no one really knew what was going on bc some of the captains had to be back early. Super short warmup straight into the tempo, which I did with chris and ryan bc of the confusion, then sorta did the 1200 rep by myself, but then caught up to big second group (behind aidan elias graham) and did the rest of the workout sorta towards the back of that group which was good. Tempos were all net downhill, and the 1200 and 800 were both uphill, hence why they were at the same pace or slower than the tempos. Really got moving on that 2nd tempo lol. But I think good work, first time doing anything faster than easy/moderate in a week and a half, excited to continue working out the big group that are fighting for spots on da plane.

8:14 6:01 2:41 4:07 2:03 6:00 2:05 2:40 1:57 6:00 22:39

Pace

11%

13%

23%

13%

25%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.34	10:00	10:00	7:28	174 118-184	64/26
3.01	20:00	10:00	6:00	180 162-192	76/80
4.70	30:00	10:00	5:55	181 162-192	55/81
6.21	40:00	10:00	6:37	180 154-196	55/55
7.32	50:00	10:00 +4:58	9:02	173 118-188	36/33
8.20	1:00:00	10:00 +4	11:23	170 118-174	39/9
9.39	1:09:30	9:30	7:56	171 164-174	17/51

Elevation

Asc 157m, Range 46m, Flat prediction 1:03:44

Elevation Graph

Biggest Climbs (m)	Min/mi
40 2.8%	7:30
34 2.6%	5:39
32 3.5%	8:25
32 3.4%	6:52
See your biggest climbs

Cadence

176 (196 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.5	176	9.4	1:04:18	6:51
Walk	7.5	118	0	5:12	5:49:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:09	4:38	62.62%	More
800m	2:22	4:45	71.93%	More
1km	3:01	4:51	73.63%	More
Mile	5:08	5:08	73.73%	More
5k	18:18	5:53	70.22%	More
5 miles	30:35	6:07	68.90%	More
10k	38:42	6:14	68.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:00	6:00	63.06
5km	19:57	6:25	64.41
5M	33:02	6:36	63.77
10km	41:36	6:42	63.46
10M	1:08:53	6:53	63.51
Half	1:31:42	7:00	62.73
20M	2:23:36	7:11	63.48
Mara	3:11:12	7:18	63.58

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