What does this workout indicate?

Training Advice/Discussion Masters

9 years ago 08/31/2014 3:01am EDT

After 4 weeks of specific training for a real tough, hilly 8 mile cross country race two weeks later I did this workout at the end of a full training week (I am a Masters runner):

hard,hilly tempo run (GPS-measured 5 miles, 750ft uphill/downhill) in exactly 32mins, 6mins recovery, 2 x 220m hill run (GPS-measured, uphill: 60ft) with jog back, both in 42s, 5mins easy running, another uphill run (240m, 170ft uphill, very brutal) in 91s, slow 100m jog recovery, 4 fast strides, 100m with walk back.

I am not sure about my shape. What does this workout indicate, for example in a flat 10k?

9 years ago 08/31/2014 7:38am EDT

re: Rate my shape

9 years ago 08/31/2014 7:40am EDT

re: Rate my shape

9 years ago 08/31/2014 8:44am EDT

re: rgqa

9 years ago 08/31/2014 8:49am EDT

re: rgqa

rgqa wrote:
40-41mins for 10k

I was already 5mins faster this year, and I feel much better right now. Please consider the altitude difference and the underground (dirt roads).

9 years ago 08/31/2014 8:58am EDT

re: Rate my shape

Doesn't indicate anything.

Go run a hard three mile time trial. Or go race a flat 5k. Let us know the results.

9 years ago 08/31/2014 9:24am EDT

re: Balian

Balian wrote:
Doesn't indicate anything.
Go run a hard three mile time trial. Or go race a flat 5k. Let us know the results.

I know, a flat course of three miles for example would be better. But this workout is what I have right now and there´s not too much time left until race day.

Anyway, why do a 5 miler with 750ft height in metres, 220m uphill runs with 60ft height difference and a steep 240m uphill run with 170ft height in metres indicate nothing?

9 years ago 08/31/2014 9:50am EDT

re: Rate my shape

Rate my shape wrote:
[quote]Balian wrote:
Anyway, why do a 5 miler with 750ft height in metres, 220m uphill runs with 60ft height difference and a steep 240m uphill run with 170ft height in metres indicate nothing?

So, all you have written in ft about your workout distances means "metres in height" in total.

9 years ago 08/31/2014 10:03am EDT

re: Confused?!

Confused?! wrote:
Rate my shape wrote:
[quote]Balian wrote:
Anyway, why do a 5 miler with 750ft height in metres, 220m uphill runs with 60ft height difference and a steep 240m uphill run with 170ft height in metres indicate nothing?
So, all you have written in ft about your workout distances means "metres in height" in total.

Yes, sorry, to make it clear: it´s always the altitude difference.

9 years ago 08/31/2014 11:13am EDT

re: Rate my shape

Rate my shape wrote:
Balian wrote:
Doesn't indicate anything.
Go run a hard three mile time trial. Or go race a flat 5k. Let us know the results.
I know, a flat course of three miles for example would be better. But this workout is what I have right now and there´s not too much time left until race day.
Anyway, why do a 5 miler with 750ft height in metres, 220m uphill runs with 60ft height difference and a steep 240m uphill run with 170ft height in metres indicate nothing?

the questions are: what´s the value of a five mile run with 750ft altitude difference and who knows a good converter?

9 years ago 08/31/2014 11:33am EDT

re: converter?

Use www.runworks.com calculator.

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