Thu 23rd Oct 2014 at 10:00am by lildude

Run > Intervals

  • Good
  • Time
    1:07:51
  • Miles
    7.93
  • Min/mi
    8:33
  • Pacing
    55%
  • WAVA
    50.87
  • Cals
    656
  • BPM
    156
  • %MHR
    78.5
  • B/mi
    1331
  • Asc(m)
    42
  • Hillscore
    2
  • 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.
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
  • ▲ Map Layers
0mi in 0

Pace

64% 21% 1% 1% 2% 11%

Splits

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

Heart

156/187max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:06 48.98% More
800m 3:17 6:36 51.47% More
1km 4:16 6:51 52.06% More
Mile 7:06 7:06 54.20% More
5k 24:07 7:46 54.14% More
5 miles 40:48 8:10 52.18% More
10k 53:22 8:35 49.92% More

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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