Thu 23rd Oct 2014 at 10:00am by lildude
Run > Intervals
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Time
1:07:51
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Miles 7.93
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Min/mi 8:33
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Pacing
55%
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WAVA
50.87
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Cals
656
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BPM
156
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%MHR
78.5
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B/mi 1331
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Asc(m)
42
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Hillscore
2
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Surface
Road
Notes & Comments
7x 300m Intervals
Fancied a little bit of speed work today so opted for a 3k warmup, 7x 300m intervals with a 300m jog recovery and finished with a gentle 5k.
Great session with quite consistent times and no niggles.
Fancied a little bit of speed work today so opted for a 3k warmup, 7x 300m intervals with a 300m jog recovery and finished with a gentle 5k.
Great session with quite consistent times and no niggles.
5:21 5:03 5:13 4:48 51 1:52 56 1:50 57 1:54 55 1:56 54 1:52 54 1:55 56 1:54 5:57 5:21 5:19 5:21 4:54 57
Pin Map |
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Min/mi0
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Elev0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.13 | 1:06 | 1:06 | 8:48 | 122 75-143 | 1075 | 3/0 |
0.25 | 2:12 | 1:06 | 8:44 | 159 140-181 | 1389 | 0/1 |
0.38 | 3:14 | 1:03 | 8:22 | 166 161-171 | 1389 | 0/1 |
0.50 | 4:19 | 1:05 | 8:37 | 167 162-172 | 1439 | 0/1 |
0.63 | 5:21 | 1:02 | 8:16 | 173 167-181 | 1430 | 2/0 |
0.75 | 6:23 | 1:02 | 8:13 | 162 156-173 | 1331 | 0/0 |
0.88 | 7:24 | 1:01 | 8:09 | 154 146-164 | 1254 | 0/1 |
1.00 | 8:26 | 1:03 | 8:23 | 148 143-152 | 1240 | 0/2 |
1.13 | 9:26 | 1:00 | 8:00 | 142 138-146 | 1136 | 0/6 |
1.25 | 10:26 | 59 | 7:53 | 141 138-144 | 1110 | 0/5 |
1.38 | 11:28 | 1:02 | 8:20 | 148 145-152 | 1232 | 0/2 |
1.50 | 12:28 | 1:00 | 7:59 | 150 147-153 | 1199 | 2/0 |
1.63 | 13:30 | 1:02 | 8:19 | 152 150-155 | 1265 | 1/1 |
1.75 | 14:36 | 1:05 | 8:43 | 146 141-154 | 1273 | 0/0 |
1.88 | 15:41 | 1:05 | 8:39 | 147 142-150 | 1271 | 0/0 |
2.00 | 16:46 | 1:06 | 8:46 | 143 141-146 | 1253 | 0/1 |
2.13 | 20:27 | 3:41 | 29:27 | 139 127-147 | 4094 | 1/1 |
2.25 | 21:03 | 36 | 4:50 | 161 138-177 | 778 | 1/0 |
2.38 | 22:05 | 1:02 | 8:14 | 172 159-178 | 1417 | 1/0 |
2.50 | 23:12 | 1:06 | 8:50 | 148 144-156 | 1308 | 1/0 |
2.63 | 23:51 | 39 | 5:12 | 170 158-178 | 885 | 0/2 |
2.75 | 24:51 | 1:00 | 8:01 | 173 161-181 | 1387 | 0/1 |
2.88 | 25:58 | 1:07 | 8:55 | 149 144-157 | 1328 | 1/0 |
3.00 | 26:39 | 42 | 5:35 | 168 153-181 | 937 | 0/1 |
3.13 | 27:49 | 1:09 | 9:14 | 173 161-182 | 1596 | 1/0 |
3.25 | 28:51 | 1:02 | 8:17 | 151 147-158 | 1250 | 2/0 |
3.38 | 29:28 | 38 | 5:01 | 175 161-184 | 878 | 0/1 |
3.50 | 30:32 | 1:04 | 8:31 | 180 167-187 | 1534 | 0/1 |
3.63 | 31:42 | 1:10 | 9:19 | 148 139-164 | 1379 | 0/1 |
3.75 | 32:20 | 38 | 5:03 | 173 161-183 | 872 | 1/0 |
3.88 | 33:21 | 1:01 | 8:12 | 179 164-186 | 1466 | 0/1 |
4.00 | 34:26 | 1:05 | 8:38 | 151 146-161 | 1302 | 1/0 |
4.13 | 35:05 | 39 | 5:08 | 173 159-181 | 889 | 0/2 |
4.25 | 36:08 | 1:03 | 8:27 | 177 163-185 | 1497 | 0/2 |
4.38 | 37:17 | 1:09 | 9:11 | 149 143-160 | 1368 | 2/0 |
4.50 | 37:57 | 40 | 5:23 | 175 160-185 | 943 | 0/1 |
4.63 | 39:04 | 1:06 | 8:51 | 180 167-187 | 1593 | 1/0 |
4.75 | 40:18 | 1:14 | 9:54 | 152 142-165 | 1506 | 1/0 |
4.88 | 41:28 | 1:10 | 9:19 | 142 141-144 | 1324 | 0/2 |
5.00 | 42:33 | 1:05 | 8:41 | 141 140-143 | 1225 | 0/2 |
5.13 | 43:42 | 1:08 | 9:08 | 144 142-146 | 1314 | 2/0 |
5.25 | 44:50 | 1:09 | 9:09 | 147 145-149 | 1346 | 0/0 |
5.38 | 46:13 | 1:23 | 11:02 | 144 139-150 | 1588 | 1/0 |
5.50 | 47:21 | 1:08 | 9:04 | 148 145-150 | 1341 | 1/0 |
5.63 | 48:26 | 1:05 | 8:39 | 150 149-151 | 1298 | 1/0 |
5.75 | 49:29 | 1:03 | 8:26 | 157 152-160 | 1324 | 1/0 |
5.88 | 50:35 | 1:06 | 8:46 | 152 149-155 | 1334 | 1/0 |
6.00 | 51:39 | 1:04 | 8:31 | 151 149-153 | 1287 | 0/2 |
6.13 | 52:47 | 1:08 | 9:08 | 159 155-162 | 1452 | 5/0 |
6.25 | 53:56 | 1:08 | 9:06 | 163 161-165 | 1484 | 8/0 |
6.38 | 54:56 | 1:01 | 8:06 | 159 154-163 | 1287 | 1/1 |
6.50 | 55:58 | 1:02 | 8:13 | 161 159-162 | 1323 | 0/0 |
6.63 | 56:58 | 1:00 | 7:57 | 156 154-158 | 1241 | 0/1 |
6.75 | 58:02 | 1:04 | 8:33 | 154 148-159 | 1316 | 0/0 |
6.87 | 59:04 | 1:02 | 8:20 | 158 158-159 | 1316 | 3/0 |
7.00 | 1:00:14 | 1:10 | 9:21 | 157 155-159 | 1469 | 4/0 |
7.12 | 1:01:21 | 1:06 | 8:51 | 156 155-157 | 1380 | 1/1 |
7.25 | 1:02:19 | 59 | 7:51 | 157 155-160 | 1232 | 0/0 |
7.37 | 1:03:19 | 1:00 | 7:58 | 157 156-159 | 1250 | 1/0 |
7.50 | 1:04:18 | 59 | 7:51 | 158 157-158 | 1241 | 0/3 |
7.62 | 1:05:17 | 59 | 7:53 | 156 154-157 | 1231 | 0/2 |
7.75 | 1:06:16 | 59 | 7:49 | 157 152-159 | 1227 | 0/1 |
7.87 | 1:07:16 | 1:00 | 8:02 | 155 152-159 | 1246 | 0/3 |
7.93 | 1:07:50 | 34 | 10:13 | 157 155-159 | 1604 | 0/1 |
Elevation
Asc 42m,
Range 26m, Flat prediction 1:07:45
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 3.7% | 8:52 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:45 | 7:45 | 49.65 |
5km | 25:25 | 8:11 | 51.37 |
5M | 41:51 | 8:22 | 50.88 |
10km | 52:33 | 8:27 | 50.70 |
10M | 1:26:31 | 8:39 | 50.91 |
Half | 1:54:48 | 8:46 | 50.39 |
20M | 2:58:49 | 8:56 | 51.26 |
Mara | 3:57:17 | 9:03 | 51.51 |
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