Thu 30th Oct 2014 at 10:00am by lildude

Run > Intervals

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Time
1:11:02
Miles
8.77
Min/mi
8:06
Pacing
82%
WAVA
53.99
Cals
1175
Asc(m)
42
Surface
Road

Notes & Comments

7x 300m Intervals

Warmed up with an easy 5k, hit the intervals a bit harder than last week and finished with just short of 5k for cool down.

Not a bad run, though it did take a bit to get into a good rhythm in the intervals.

No idea why HR info wasn't gathered. I definitely had it on.

5:30 4:53 4:46 5:10 5:51 53 55 1:45 58 1:54 54 1:45 55 1:47 51 1:40 52 1:44 54 1:49 5:27 5:16 5:06 4:47 4:39

Pin Map

0mi in 0

Pace

48%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:08	1:08	9:01	3/0
0.25	2:17	1:09	9:12	1/1
0.38	3:21	1:04	8:33	0/0
0.50	4:27	1:07	8:54	0/0
0.63	5:30	1:03	8:21	1/0
0.75	6:28	58	7:40	0/1
0.88	7:26	59	7:49	0/1
1.00	8:28	1:02	8:16	1/0
1.13	9:26	58	7:45	0/0
1.25	10:25	59	7:49	1/0
1.38	11:24	59	7:54	0/1
1.50	12:22	58	7:45	0/2
1.63	13:19	57	7:37	0/6
1.75	14:15	56	7:26	0/4
1.88	15:12	57	7:36	0/2
2.00	16:13	1:00	8:04	1/1
2.13	17:12	59	7:56	1/0
2.25	18:11	59	7:53	0/1
2.38	19:13	1:02	8:13	1/0
2.50	20:25	1:12	9:37	2/1
2.63	21:38	1:13	9:44	2/0
2.75	22:47	1:09	9:12	1/0
2.88	23:54	1:07	8:58	0/0
3.00	25:01	1:06	8:52	0/1
3.13	26:36	1:35	12:41	1/1
3.25	27:31	55	7:19	1/0
3.38	28:22	51	6:47	0/1
3.50	29:29	1:08	9:01	0/1
3.63	30:13	44	5:52	0/2
3.75	31:05	52	6:55	1/2
3.88	32:21	1:16	10:05	1/0
4.00	33:07	46	6:10	0/1
4.13	34:05	58	7:42	1/0
4.25	35:12	1:07	8:59	3/0
4.38	35:49	37	4:57	0/1
4.50	36:48	58	7:47	1/0
4.63	37:57	1:09	9:13	0/0
4.75	38:31	34	4:31	1/0
4.88	39:23	52	6:58	0/1
5.00	40:27	1:04	8:34	0/1
5.13	41:02	35	4:41	0/1
5.25	41:55	53	7:03	1/1
5.38	43:07	1:12	9:33	1/0
5.50	43:44	38	5:01	0/1
5.63	44:51	1:07	8:56	2/0
5.75	46:05	1:13	9:45	2/0
5.88	47:10	1:06	8:46	0/2
6.00	48:13	1:03	8:22	1/0
6.13	49:18	1:05	8:37	0/0
6.25	50:24	1:06	8:49	1/0
6.38	51:30	1:07	8:53	1/1
6.50	52:32	1:02	8:16	1/0
6.63	53:34	1:02	8:12	1/0
6.75	54:39	1:05	8:38	1/0
6.87	55:48	1:09	9:11	3/0
7.00	56:48	1:00	8:00	1/0
7.12	57:52	1:05	8:39	5/0
7.25	58:54	1:02	8:17	1/0
7.37	59:54	59	7:54	1/1
7.50	1:00:54	1:00	8:01	2/0
7.62	1:01:54	1:00	8:03	0/1
7.75	1:02:55	1:01	8:08	0/3
7.87	1:03:52	57	7:38	0/1
8.00	1:04:51	59	7:50	0/0
8.12	1:05:47	56	7:29	0/2
8.25	1:06:42	54	7:15	0/2
8.37	1:07:39	57	7:39	0/1
8.50	1:08:40	1:01	8:06	0/2
8.62	1:09:37	57	7:39	1/0
8.75	1:10:43	1:06	8:44	1/0
8.77	1:11:00	17	19:20	0/0

Elevation

Asc 42m, Range 29m, Flat prediction 1:11:02

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:40	52.73%	More
800m	3:03	6:09	55.30%	More
1km	3:56	6:21	56.26%	More
Mile	6:42	6:42	57.48%	More
5k	23:23	7:32	55.85%	More
5 miles	38:53	7:47	54.75%	More
10k	49:51	8:01	53.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	52.71
5km	23:57	7:43	54.52
5M	39:26	7:53	54.00
10km	49:31	7:58	53.81
10M	1:21:30	8:09	54.04
Half	1:48:09	8:15	53.49
20M	2:48:28	8:25	54.41
Mara	3:43:33	8:32	54.68

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