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Tue 18th Mar 2025 at 6:42pm by simonkissam

Run > Track Session
  • Time
    38:15
  • Miles
    4.34
  • Min/mi
    8:49
  • Pacing
    8.9%
  • WAVA
    47.50
  • Stride(cm)
    108
  • Cals
    625
  • Cadence
    169
  • Asc(m)
    6
  • Surface
    Treadmill

Notes & Comments

1) 0.59mi - 3:02(5:10/mi) 88cal 11.61/12.88mph
2) 0.14mi - 2:00(13:55/mi) 21cal 4.31/11mph
3) 0.27mi - 1:24(5:06/mi) 38cal 11.76/14.78mph
4) 0.14mi - 3:56(29:03/mi) 16cal 2.07/12.11mph
5) 0.58mi - 3:00(5:11/mi) 86cal 11.56/12.63mph
6) 0.14mi - 1:56(14:11/mi) 19cal 4.23/11.06mph
7) 0.27mi - 1:24(5:05/mi) 39cal 11.78/14.94mph
8) 0.12mi - 3:58(33:17/mi) 14cal 1.8/12.06mph
9) 0.58mi - 3:00(5:11/mi) 86cal 11.57/12.69mph
10) 0.15mi - 1:57(12:47/mi) 21cal 4.69/11.04mph
11) 0.28mi - 1:24(5:04/mi) 40cal 11.86/12.69mph
12) 0.07mi - 4:01(59:56/mi) 8cal 1/12.17mph
13) 0.58mi - 3:00(5:13/mi) 86cal 11.52/12.67mph
14) 0.16mi - 1:59(12:41/mi) 22cal 4.73/11.92mph
15) 0.26mi - 1:24(5:17/mi) 38cal 11.34/13.3mph
16) 0.02mi - 52(34:22/mi) 3cal 1.74/12.5mph

4x(1000m, 500m). 2min rest between reps, 4min between sets. So, lots of rest. Ran 3:02, 84, 3:00, 84, 3:00, 84, 3:00, 84. So very consistent. With Luke, Jordan, Bo, Joe cardie, John, and David choi. So solid group. The ks were pretty tough, were supposed to be around 5k, first one I missed the start so was solo but was probably good to start out with a 3:02. Then after that all the ks were pretty tough, though second and third we went out in like 69-70 through 400 and then slowed which didn't help. Last one I let ppl go and paced well with Bo, but legs were pretty cooked at that point so was still a big struggle just to hit 3 flat. 500s felt better mostly, we'd usually start and I'd feel rough and then by 150-200m in I'd feel good and get moving around the second turn onto the homestretch and feel good coming thru 400 in 66-67 and then we'd have another turn to go and legs would go lactic. But still managed to get 'em all down. 84/500m is right about 67/400m, so like not fast but given how little speed work I've done, pretty good. Definitely not in 15 flat shape, but afternoon haddonfield feel like 15:05-15:10 seems legit for me so this was good workout to get closer to 15 flat shape, hopefully by widener in 4.5 weeks I'll be in sub 15 shape, but we shall see! But yeah, really nice night on the track even if not a ton a ton of volume + a lot of rest. But good workout for me and my fitness.
3:02 2:00 1:24 3:56 3:00 1:56 1:24 3:58 3:00 1:57 1:24 4:01 3:00 1:59 1:24 52

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.59 3:02 3:02 5:10 187 174-202 15/17
0.73 5:06 2:04 14:23 107 0-222 3/3
1.00 6:25 1:19 4:49 199 180-222 19/19
1.14 10:22 3:57 29:20 74 0-194 3/3
1.71 13:20 2:58 5:08 188 118-202 9/9
1.85 15:17 1:57 14:17 117 0-184 2/2
2.13 16:39 1:22 5:00 192 118-218 18/19
2.24 20:39 4:00 33:37 66 0-194 2/2
2.82 23:37 2:58 5:08 188 122-202 7/7
2.97 25:34 1:57 12:48 128 0-188 3/4
3.25 26:57 1:23 5:02 194 118-200 16/16
3.31 30:58 4:01 1:00:25 40 0-198 2/2
3.89 33:56 2:58 5:10 190 178-200 6/7
4.04 35:56 2:00 12:52 127 0-188 4/4
4.31 37:18 1:22 5:13 184 118-200 0/0
4.33 38:14 56 +2 43:23 50 0-200 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    169 avge / 222 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 58.4 185 4 22:24 5:40
    Walk 19.0 118 0.4 7:17 18:45
    Still 22.6 - - 8:39 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:12 4:48 60.39% More
    800m 2:31 5:04 66.90% More
    1km 3:33 5:42 62.77% More
    Mile 6:15 6:15 61.82% More
    5k 26:14 8:27 48.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:04 8:04 47.93
    5km 26:50 8:38 47.76
    5M 44:27 8:53 47.39
    10km 55:57 9:00 47.18
    10M 1:32:40 9:16 46.67
    Half 2:03:22 9:25 46.21
    20M 3:13:11 9:40 46.45
    Mara 4:17:13 9:49 46.84
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