Tue 13th Jan 2015 at 12:00pm by lildude

Run > Intervals

windy
cold

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Time
1:04:37
Miles
7.92
Min/mi
8:10
Pacing
65%
WAVA
53.29
Cals
614
BPM
162
%MHR
82
B/mi
1325
Asc(m)
42
Surface
Road

Notes & Comments

6x 800m Intervals w/ 400m Recovery

My timing for these was once again rubbish... way too windy to result in consistent times for each interval, but I tried damned hard to keep things consistent which led to some pretty hard efforts.

Didn't sleep well last night either so that probably didn't help either.

3k warmup and 2.5k cooldown.

17:01 2:39 2:23 2:46 3:01 2:39 3:09 2:42 3:14 2:41 3:29 2:42 3:10 13:03

Pin Map

0mi in 0

Pace

36%

31%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	1:05	1:05	8:41	152 107-168	1321
0.25	2:07	1:02	8:15	167 161-178	1378
0.38	3:06	59	7:52	174 168-183	1370
0.50	4:06	1:00	7:57	180 176-183	1432
0.63	5:05	59	7:52	184 180-186	1447
0.75	6:02	57	7:39	183 181-183	1400
0.88	6:58	56	7:30	195 191-199	1463
1.00	7:59	1:01	8:08	187 179-196	1520
1.13	9:15	1:15	10:04	158 142-183	1589
1.25	10:14	59	7:53	177 171-182	1395
1.38	11:09	55	7:21	176 172-178	1295
1.50	12:12	1:03	8:21	179 173-186	1496
1.63	13:19	1:07	8:55	173 166-185	1542
1.75	15:09	1:51	14:44	156 134-189	2299
1.88	17:06	1:57	15:38	131 110-145	2049
2.00	17:46	39	5:13	153 118-173	797
2.13	18:26	41	5:26	177 175-179	961
2.25	19:07	41	5:28	180 178-181	984
2.38	19:54	46	6:11	181 176-184	1120
2.50	21:04	1:10	9:21	162 150-173	1514
2.63	22:08	1:05	8:38	144 137-153	1243
2.75	22:51	42	5:38	168 156-180	947
2.88	23:32	41	5:28	182 179-184	996
3.00	24:14	43	5:41	184 183-184	1047
3.13	25:20	1:06	8:46	181 166-186	1586
3.25	26:49	1:29	11:54	142 137-161	1690
3.38	28:00	1:10	9:22	138 136-141	1292
3.50	28:38	39	5:11	166 150-177	860
3.63	29:18	40	5:20	182 178-184	970
3.75	29:59	41	5:27	185 184-186	1009
3.88	31:10	1:11	9:28	177 153-185	1677
4.00	32:34	1:23	11:06	139 135-150	1543
4.13	33:51	1:17	10:18	136 129-145	1402
4.25	34:30	39	5:11	169 153-179	876
4.38	35:09	39	5:15	182 179-184	955
4.50	35:51	42	5:36	185 184-186	1037
4.63	37:09	1:17	10:20	178 154-187	1838
4.75	38:41	1:32	12:19	139 136-149	1711
4.88	39:48	1:07	8:52	140 133-156	1242
5.00	40:27	39	5:15	169 156-176	886
5.13	41:09	42	5:36	181 179-183	1013
5.25	41:50	41	5:30	184 183-185	1012
5.38	43:07	1:17	10:13	175 149-185	1787
5.50	44:42	1:35	12:39	138 134-144	1747
5.63	45:59	1:17	10:15	133 124-157	1363
5.75	46:41	42	5:36	172 160-182	964
5.88	47:23	43	5:40	181 180-182	1027
6.00	48:06	43	5:41	184 182-185	1045
6.13	49:36	1:31	12:05	167 142-187	2018
6.25	50:57	1:21	10:45	141 137-143	1516
6.38	52:00	1:03	8:22	143 142-144	1195
6.50	53:04	1:04	8:34	145 144-146	1242
6.63	54:10	1:06	8:46	149 146-151	1307
6.75	55:08	58	7:44	154 151-157	1191
6.87	56:04	57	7:34	159 157-160	1204
7.00	57:03	59	7:51	158 157-159	1241
7.12	58:01	58	7:41	164 158-168	1259
7.25	59:03	1:02	8:13	170 168-171	1397
7.37	1:00:01	59	7:50	165 163-167	1291
7.50	1:01:00	58	7:47	160 159-163	1247
7.62	1:01:58	58	7:46	159 158-161	1236
7.75	1:02:56	58	7:47	159 158-160	1238
7.87	1:03:53	57	7:34	158 157-159	1195
7.92	1:04:35	42	17:15	147 138-156	2535

Heart

162/199max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:07	58.35%	More
800m	2:40	5:21	63.56%	More
1km	3:49	6:09	58.00%	More
Mile	6:23	6:23	60.27%	More
5k	23:13	7:28	56.26%	More
5 miles	38:54	7:47	54.73%	More
10k	50:12	8:05	53.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	52.00
5km	24:15	7:48	53.85
5M	39:55	7:59	53.34
10km	50:07	8:04	53.16
10M	1:22:30	8:15	53.39
Half	1:49:28	8:21	52.84
20M	2:50:32	8:32	53.75
Mara	3:46:17	8:38	54.02

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