Tue 30th Dec 2014 at 12:00pm by lildude

Run > Intervals

Good
v cold

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Time
1:14:08
Miles
9.39
Min/mi
7:54
Pacing
73%
WAVA
55.59
Cals
855
BPM
164
%MHR
83
B/mi
1297
Asc(m)
42
Surface
Road

Notes & Comments

12x 400m Ints w/ 400m Recovery

Time for some serious training. Time to dig out the intervals. I ended up doing all but one of the intervals quicker than target pace without really trying. Felt amazing through these. Hopefully this is a sign to come.

Instead of turning around after two, I continued round through the kids play area and started the next interval on the other side. This meant all the even reps were partially slightly downhill.

Warm up and cooldown of approx 2.6km

16:01 1:13 2:22 1:18 2:35 1:16 2:18 1:19 2:30 1:17 2:20 1:17 2:42 1:16 2:22 1:18 2:42 1:16 2:21 1:18 2:37 1:16 2:23 1:15 2:36 13:01

Pin Map

0mi in 0

Pace

47%

27%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	1:01	1:01	8:07	127 102-140	1032
0.25	2:00	59	7:50	149 143-155	1167
0.38	3:03	1:03	8:25	152 150-153	1280
0.50	4:04	1:01	8:07	154 145-161	1251
0.63	5:06	1:02	8:17	156 150-165	1293
0.75	6:06	1:00	7:57	154 151-160	1226
0.88	7:03	57	7:36	156 150-162	1187
1.00	8:15	1:12	9:39	151 140-158	1456
1.13	9:37	1:22	10:59	143 135-152	1570
1.25	10:44	1:06	8:51	152 146-154	1345
1.38	11:42	58	7:45	153 151-157	1186
1.50	12:46	1:04	8:33	158 154-162	1351
1.63	13:56	1:10	9:20	163 159-171	1522
1.75	16:08	2:12	17:35	159 139-173	2797
1.88	16:44	36	4:50	170 150-184	822
2.00	17:31	47	6:16	184 180-185	1152
2.13	18:40	1:09	9:13	166 155-175	1531
2.25	19:45	1:04	8:35	154 149-162	1322
2.38	20:23	39	5:10	176 167-183	910
2.50	21:18	54	7:13	185 177-192	1336
2.63	22:26	1:09	9:11	165 160-175	1515
2.75	23:36	1:09	9:14	155 152-160	1431
2.88	24:14	38	5:03	175 160-185	885
3.00	24:59	46	6:07	187 185-188	1144
3.13	26:05	1:06	8:44	171 160-183	1495
3.25	27:10	1:05	8:36	152 149-157	1308
3.38	27:48	39	5:11	178 163-185	924
3.50	28:39	50	6:42	185 181-190	1239
3.63	29:48	1:10	9:16	165 158-178	1529
3.75	30:55	1:06	8:51	155 148-162	1373
3.88	31:34	40	5:18	179 162-187	949
4.00	32:17	43	5:41	188 186-190	1067
4.13	33:29	1:12	9:38	167 152-185	1609
4.25	34:31	1:02	8:18	149 147-156	1236
4.38	35:11	40	5:18	176 161-184	932
4.50	35:59	48	6:23	187 184-189	1193
4.63	37:13	1:14	9:54	164 153-181	1624
4.75	38:27	1:13	9:46	146 143-153	1427
4.88	39:06	40	5:20	170 147-186	906
5.00	39:46	39	5:16	189 187-192	994
5.13	40:58	1:12	9:37	173 154-190	1663
5.25	42:06	1:08	9:01	147 144-153	1325
5.38	42:46	40	5:21	167 148-180	894
5.50	43:30	44	5:52	187 183-188	1096
5.63	44:45	1:15	10:02	166 155-184	1664
5.75	45:59	1:15	9:56	151 144-156	1500
5.88	46:41	42	5:36	165 144-184	924
6.00	47:20	39	5:10	189 186-190	975
6.13	48:32	1:12	9:38	175 155-190	1687
6.25	49:41	1:08	9:05	149 148-153	1352
6.38	50:20	40	5:18	170 151-183	902
6.50	51:02	41	5:30	188 184-189	1033
6.63	52:12	1:10	9:21	172 161-188	1607
6.75	53:23	1:11	9:28	153 143-159	1448
6.87	54:11	48	6:26	157 141-183	1011
7.00	54:51	40	5:18	189 186-191	1000
7.12	56:01	1:11	9:25	177 158-191	1666
7.25	57:13	1:12	9:36	149 145-156	1429
7.37	57:51	38	5:07	168 145-185	859
7.50	58:30	39	5:10	188 185-190	973
7.62	59:40	1:10	9:17	178 162-191	1654
7.75	1:00:49	1:09	9:15	156 149-161	1443
7.87	1:01:51	1:02	8:16	147 145-151	1214
8.00	1:02:49	58	7:44	158 153-162	1223
8.12	1:03:49	59	7:56	164 163-166	1301
8.25	1:04:48	59	7:54	166 165-166	1313
8.37	1:05:45	57	7:38	164 164-165	1253
8.50	1:06:42	56	7:31	163 161-166	1226
8.62	1:07:42	1:00	8:03	173 168-177	1392
8.75	1:08:44	1:02	8:13	174 172-177	1430
8.87	1:09:46	1:02	8:14	166 161-171	1368
9.00	1:10:56	1:11	9:25	157 154-159	1478
9.12	1:11:55	59	7:52	163 160-165	1281
9.25	1:12:54	58	7:47	165 163-167	1285
9.37	1:13:50	57	7:33	168 162-171	1268
9.39	1:14:03	13	14:55	159 158-161	2372

Heart

164/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:05	58.77%	More
800m	3:31	7:05	47.96%	More
1km	4:10	6:42	53.24%	More
Mile	7:19	7:19	52.64%	More
5k	22:50	7:21	57.17%	More
5 miles	37:09	7:26	57.32%	More
10k	46:23	7:28	57.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	54.20
5km	23:16	7:29	56.12
5M	38:19	7:40	55.57
10km	48:06	7:44	55.39
10M	1:19:11	7:55	55.62
Half	1:45:05	8:01	55.05
20M	2:43:41	8:11	56.00
Mara	3:37:12	8:17	56.28

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