Wed 24th Apr 2024 at 3:16pm by simonkissam
Run > Tempo
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Time
56:04
-
Miles 9.01
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Min/mi 6:13
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Pacing
34.9%
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WAVA
69.82
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Stride(cm)
148
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Cals
1343
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Cadence
175
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Asc(m)
54
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Hillscore
2
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Surface
Road
Notes & Comments
1) 1mi - 7:28(7:28/mi) 147cal 8.03/9.08mph
2) 1mi - 6:49(6:49/mi) 136cal 8.8/9.89mph
3) 1mi - 5:24(5:24/mi) 155cal 11.12/12.13mph
4) 1mi - 5:23(5:23/mi) 153cal 11.16/12.46mph
5) 1mi - 5:27(5:27/mi) 153cal 10.99/11.75mph
6) 1mi - 5:17(5:17/mi) 155cal 11.37/12.56mph
7) 1mi - 5:20(5:20/mi) 153cal 11.26/12mph
8) 1mi - 7:36(7:36/mi) 146cal 7.89/11.96mph
9) 1mi - 7:18(7:18/mi) 145cal 8.23/8.79mph
10) 0.01mi - 2(6:45/mi) 8.89/7.91mph
2 miles up. 5 @ tempo at 5:22/mile average. 2 down. Both was busy last night and wanted to do longer aerobic effort before broad street, as I certainly have the fitness to run fast but I worry about my mental fortitude with longer efforts, so 5 mile tempo it was. Figured 5 was the sweet spot of feeling like a bit of an effort, but not being so long as to effect my race next sunday. Anyway, this was good! Headwind on way out kind of sucked, but mostly felt pretty good, and then last couple miles were hard but good. Really nice sunny day on the srt too, which helped for sure. Has some caffeine in my stomach as well. It's funny, because 5 @ 5:22/mile doesn't seem all that fast to me, and certainly I just didn't do that many long continuous tempos senior year of college when I was in really good shape, and certainly not flat long tempos, but still the 26:50 5 mile split is my third fastest in training, which I guess means I can't really view this as anything but a success. Also 16:34 5k is 10th fastest in training, which ain't too bad either. Last workout that's actually a bit of a grind before broad street. 11 days out!
2) 1mi - 6:49(6:49/mi) 136cal 8.8/9.89mph
3) 1mi - 5:24(5:24/mi) 155cal 11.12/12.13mph
4) 1mi - 5:23(5:23/mi) 153cal 11.16/12.46mph
5) 1mi - 5:27(5:27/mi) 153cal 10.99/11.75mph
6) 1mi - 5:17(5:17/mi) 155cal 11.37/12.56mph
7) 1mi - 5:20(5:20/mi) 153cal 11.26/12mph
8) 1mi - 7:36(7:36/mi) 146cal 7.89/11.96mph
9) 1mi - 7:18(7:18/mi) 145cal 8.23/8.79mph
10) 0.01mi - 2(6:45/mi) 8.89/7.91mph
2 miles up. 5 @ tempo at 5:22/mile average. 2 down. Both was busy last night and wanted to do longer aerobic effort before broad street, as I certainly have the fitness to run fast but I worry about my mental fortitude with longer efforts, so 5 mile tempo it was. Figured 5 was the sweet spot of feeling like a bit of an effort, but not being so long as to effect my race next sunday. Anyway, this was good! Headwind on way out kind of sucked, but mostly felt pretty good, and then last couple miles were hard but good. Really nice sunny day on the srt too, which helped for sure. Has some caffeine in my stomach as well. It's funny, because 5 @ 5:22/mile doesn't seem all that fast to me, and certainly I just didn't do that many long continuous tempos senior year of college when I was in really good shape, and certainly not flat long tempos, but still the 26:50 5 mile split is my third fastest in training, which I guess means I can't really view this as anything but a success. Also 16:34 5k is 10th fastest in training, which ain't too bad either. Last workout that's actually a bit of a grind before broad street. 11 days out!
7:28 6:49 5:24 5:23 5:27 5:17 5:20 7:36 7:18 2
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.25 | 1:53 | 1:53 | 7:34 | 172 168-176 | 5/6 |
0.50 | 4:19 | 2:26 +32 | 9:43 | 173 170-184 | 4/4 |
0.75 | 6:07 | 1:48 | 7:11 | 173 170-176 | 3/4 |
1.00 | 8:00 | 1:54 | 7:35 | 171 168-174 | 3/11 |
1.25 | 9:47 | 1:46 | 7:05 | 172 170-178 | 5/5 |
1.50 | 11:12 | 1:26 | 5:43 | 172 170-174 | 4/7 |
1.75 | 13:08 | 1:55 | 7:42 | 172 168-176 | 5/3 |
2.00 | 17:37 | 4:29 +2:48 | 17:58 | 172 166-174 | 2/13 |
2.25 | 19:00 | 1:23 | 5:31 | 179 170-184 | 7/7 |
2.50 | 20:22 | 1:22 | 5:27 | 180 178-186 | 20/14 |
2.75 | 21:42 | 1:20 | 5:20 | 179 176-184 | 14/14 |
3.00 | 23:02 | 1:20 | 5:19 | 180 176-182 | 13/13 |
3.25 | 24:24 | 1:23 | 5:31 | 179 176-182 | 22/23 |
3.50 | 25:42 | 1:18 | 5:10 | 181 180-184 | 13/12 |
3.75 | 27:04 | 1:22 | 5:27 | 180 174-182 | 30/29 |
4.00 | 28:24 | 1:20 | 5:22 | 180 178-182 | 20/20 |
4.25 | 29:46 | 1:22 | 5:29 | 181 178-182 | 26/27 |
4.50 | 31:10 | 1:23 | 5:33 | 178 176-180 | 14/15 |
4.75 | 32:33 | 1:23 | 5:33 | 180 178-184 | 16/13 |
5.00 | 33:52 | 1:19 | 5:14 | 181 178-184 | 9/9 |
5.25 | 35:10 | 1:19 | 5:16 | 183 180-184 | 9/9 |
5.50 | 36:28 | 1:18 | 5:12 | 182 178-184 | 11/12 |
5.75 | 37:47 | 1:19 | 5:15 | 183 178-184 | 15/14 |
6.00 | 39:08 | 1:21 | 5:24 | 182 178-186 | 9/9 |
6.25 | 40:26 | 1:18 | 5:10 | 182 180-186 | 14/13 |
6.50 | 41:46 | 1:21 | 5:23 | 182 180-184 | 14/16 |
6.75 | 43:11 | 1:24 | 5:38 | 180 176-184 | 8/12 |
7.00 | 44:28 | 1:17 | 5:08 | 180 174-184 | 8/7 |
7.25 | 46:22 | 1:54 | 7:38 | 166 162-180 | 9/9 |
7.50 | 48:10 | 1:47 | 7:09 | 166 164-168 | 19/6 |
7.75 | 51:31 | 3:21 +1:21 | 13:25 | 164 118-168 | 8/8 |
8.00 | 53:26 | 1:55 | 7:39 | 166 164-170 | 4/8 |
8.25 | 55:09 | 1:44 | 6:55 | 169 168-172 | 10/1 |
8.50 | 57:02 | 1:52 | 7:30 | 169 164-172 | 5/5 |
8.75 | 59:02 | 2:01 +10 | 8:02 | 169 164-172 | 5/5 |
9.00 | 1:00:53 | 1:51 | 7:23 | 170 168-172 | 4/2 |
9.01 | 1:00:56 | 3 | 8:02 | 168 168-168 | 0/0 |
Elevation
Asc 54m,
Range 23m, Flat prediction 53:55
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 4.0% | 14:58 |
12 2.5% | 7:22 |
See your biggest climbs |
Cadence
175 (186 max)
Stride Length: 148cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.2 | 175 | 9 | 55:55 | 6:37 |
Walk | 2.1 | 118 | 0 | 1:22 | 2:57:49 |
Pause | 5.7 | - | - | 3:39 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:27 | 5:27 | 69.42 |
5km | 18:08 | 5:50 | 70.86 |
5M | 30:02 | 6:00 | 70.14 |
10km | 37:49 | 6:05 | 69.81 |
10M | 1:02:37 | 6:16 | 69.87 |
Half | 1:23:22 | 6:22 | 69.01 |
20M | 2:10:33 | 6:32 | 69.83 |
Mara | 2:53:49 | 6:38 | 69.93 |
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