Wed 24th Apr 2024 at 3:16pm by simonkissam

Run > Tempo
  • Time
    56:04
  • Miles
    9.01
  • Min/mi
    6:13
  • Pacing
    34.9%
  • WAVA
    69.82
  • Stride(cm)
    148
  • Cals
    1343
  • Cadence
    175
  • Asc(m)
    54
  • Hillscore
    2
  • 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!
7:28 6:49 5:24 5:23 5:27 5:17 5:20 7:36 7:18 2

Pace

3% 6% 23% 11% 48% 8%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:16 5:07 56.50% More
800m 2:34 5:11 65.48% More
1km 3:13 5:11 68.52% More
Mile 5:13 5:13 72.59% More
5k 16:34 5:20 77.55% More
5 miles 26:50 5:22 78.51% More
10k 37:15 6:00 70.88% More

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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