Tue 6th Jan 2015 at 12:00pm by lildude

Run > Intervals

windy
cold

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Time
1:07:29
Miles
8.46
Min/mi
7:59
Pacing
67.6%
WAVA
54.71
Cals
646
BPM
164
%MHR
82.9
B/mi
1309
Asc(m)
42
Surface
Road

Notes & Comments

6x 800m Intervals w/ 400 Recovery

Not a bad interval session though the wind made it really hard to keep each rep at the desired pace. Only just managed it.

3km Warm up and 2.6km cooldown.

16:05 1:57 2:21 1:59 2:32 1:59 2:40 1:59 2:45 1:59 2:53 1:59 3:07 1:58 3:13 2:00 3:00 13:02

Pin Map

0mi in 0

Pace

37%

28%

10%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	56	56	7:27	122 91-145	908
0.25	1:55	1:00	7:56	175 147-189	1388
0.38	2:56	1:00	8:03	168 160-180	1351
0.50	3:55	59	7:55	171 161-182	1352
0.63	4:55	1:00	7:57	175 172-180	1391
0.75	5:53	59	7:50	165 159-172	1292
0.88	6:52	59	7:51	170 160-180	1335
1.00	7:45	52	6:59	174 170-179	1215
1.13	8:45	1:00	8:01	180 174-183	1442
1.25	9:45	1:01	8:05	177 169-183	1429
1.38	10:42	57	7:37	164 155-173	1250
1.50	11:45	1:02	8:19	164 160-170	1363
1.63	12:48	1:03	8:26	174 163-179	1469
1.75	14:11	1:23	11:01	161 143-175	1775
1.88	16:02	1:52	14:53	133 118-153	1979
2.00	16:47	45	5:57	163 126-194	971
2.13	17:25	38	5:07	184 181-190	942
2.25	18:11	46	6:06	182 181-183	1109
2.38	19:21	1:10	9:20	167 157-180	1558
2.50	20:29	1:08	9:01	154 149-157	1387
2.63	21:07	38	5:04	173 159-183	876
2.75	21:45	39	5:08	187 180-192	961
2.88	22:32	47	6:17	185 184-186	1164
3.00	23:47	1:15	10:01	164 150-182	1642
3.13	25:00	1:13	9:45	147 142-158	1432
3.25	25:37	37	4:55	170 158-182	835
3.38	26:18	41	5:28	185 182-187	1012
3.50	27:09	51	6:46	187 183-189	1266
3.63	28:25	1:16	10:11	161 150-180	1639
3.75	29:38	1:13	9:42	142 138-149	1377
3.88	30:19	41	5:24	168 151-180	908
4.00	30:59	40	5:21	184 181-187	984
4.13	31:46	48	6:21	188 186-189	1194
4.25	33:07	1:21	10:48	163 147-184	1761
4.38	34:24	1:16	10:10	141 138-147	1433
4.50	35:03	39	5:14	166 147-180	869
4.63	35:42	39	5:15	185 182-188	970
4.75	36:42	1:00	7:59	187 179-189	1491
4.88	38:03	1:21	10:45	154 143-173	1655
5.00	39:16	1:14	9:49	142 139-149	1393
5.13	39:56	40	5:22	166 149-180	890
5.25	40:37	40	5:23	184 180-189	991
5.38	41:36	59	7:50	187 180-190	1466
5.50	43:09	1:34	12:29	150 140-175	1872
5.63	44:23	1:14	9:51	141 139-146	1388
5.75	45:03	40	5:17	172 155-180	908
5.88	45:45	42	5:34	186 182-189	1036
6.00	46:45	1:00	8:02	187 177-190	1502
6.13	48:24	1:39	13:12	148 138-172	1954
6.25	49:37	1:13	9:42	142 137-155	1377
6.38	50:17	41	5:27	173 160-181	942
6.50	50:59	41	5:29	185 182-188	1015
6.63	51:58	59	7:52	188 179-191	1480
6.75	53:31	1:33	12:23	150 140-175	1859
6.87	54:40	1:09	9:13	143 141-144	1318
7.00	55:45	1:06	8:46	148 144-149	1297
7.12	56:44	58	7:47	150 144-157	1168
7.25	57:42	58	7:42	163 158-167	1255
7.37	58:37	56	7:27	165 165-166	1230
7.50	59:36	59	7:52	165 161-167	1298
7.62	1:00:34	57	7:39	163 162-165	1247
7.75	1:01:36	1:02	8:19	171 167-173	1423
7.87	1:02:38	1:02	8:15	167 165-170	1377
8.00	1:03:39	1:01	8:06	162 161-164	1313
8.12	1:04:37	58	7:44	163 162-164	1260
8.25	1:05:35	58	7:42	166 166-166	1278
8.37	1:06:33	59	7:51	164 163-165	1287
8.45	1:07:26	53	11:02	157 149-163	1731

Heart

164/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:15	5:02	59.37%	More
800m	3:07	6:16	54.25%	More
1km	4:17	6:53	51.84%	More
Mile	6:20	6:20	60.76%	More
5k	23:01	7:25	56.72%	More
5 miles	38:25	7:41	55.41%	More
10k	48:10	7:45	55.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	53.44
5km	23:38	7:36	55.25
5M	38:54	7:47	54.74
10km	48:51	7:52	54.54
10M	1:20:24	8:02	54.78
Half	1:46:42	8:09	54.22
20M	2:46:12	8:19	55.15
Mara	3:40:32	8:25	55.42

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