Thu 15th Jan 2015 at 8:00pm by Essex Dave

Run > Intervals
  • Time
    36:46
  • Miles
    4.28
  • Min/mi
    8:35
  • Pacing
    79%
  • WAVA
    52.25
  • Cals
    503
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Threshold Session - 3 x 8 mins at 7:40-7:50 pace with 90 secs jog recovery then 8 mins at mara pace 9min mile

===
1) 1m - 7:55(7:55/m) 118cal
2) 1m - 8:32(8:32/m) 116cal
3) 1m - 8:17(8:17/m) 120cal
4) 1m - 9:34(9:34/m) 115cal
5) 0.28m - 2:28(8:43/m) 34cal
7:55 8:32 8:17 9:34 2:28

Pace

4% 1% 4% 6% 36% 48%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.06 29 29 7:49
0.13 1:00 30 8:07
0.19 1:30 30 8:02
0.25 2:00 30 8:05
0.31 2:30 30 8:03
0.38 2:59 28 7:34
0.44 3:27 28 7:29
0.50 3:54 27 7:19
0.56 4:26 32 8:31
0.63 4:55 29 7:44
0.69 5:26 31 8:14
0.75 5:58 32 8:24
0.81 6:27 30 7:53
0.88 6:57 30 7:56
0.94 7:26 29 7:46
1.00 7:55 29 7:43
1.06 8:43 48 12:54
1.13 9:32 49 13:03
1.19 10:02 29 7:50
1.25 10:28 27 7:07
1.31 10:57 28 7:35
1.38 11:26 29 7:47
1.44 11:56 30 7:54
1.50 12:27 32 8:26
1.56 12:59 32 8:25
1.63 13:27 28 7:31
1.69 13:57 30 7:55
1.75 14:26 29 7:51
1.81 14:59 32 8:38
1.88 15:28 30 7:59
1.94 15:59 30 8:02
2.00 16:27 29 7:38
2.06 16:53 26 6:51
2.13 17:23 30 7:54
2.19 18:02 39 10:25
2.25 18:43 42 11:05
2.31 19:21 38 10:05
2.38 19:51 30 8:02
2.44 20:20 29 7:40
2.50 20:51 31 8:12
2.56 21:20 29 7:50
2.63 21:51 31 8:16
2.69 22:23 32 8:30
2.75 22:53 31 8:09
2.81 23:20 27 7:09
2.88 23:48 28 7:21
2.94 24:16 29 7:37
3.00 24:44 28 7:26
3.06 25:14 30 8:03
3.13 25:46 32 8:27
3.19 26:16 30 8:05
3.25 26:47 30 8:06
3.31 27:36 49 13:05
3.38 28:39 1:03 16:53
3.44 29:16 37 9:48
3.50 29:50 34 8:57
3.56 30:23 34 8:58
3.63 30:54 31 8:20
3.69 31:27 33 8:45
3.75 32:03 35 9:25
3.81 32:34 32 8:31
3.88 33:09 35 9:18
3.94 33:45 36 9:32
4.00 34:18 33 8:45
4.06 34:50 32 8:37
4.13 35:23 32 8:37
4.19 35:54 32 8:27
4.25 36:27 32 8:38
4.28 36:46 19 11:23

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 51.74
5km 26:11 8:26 52.85
5M 43:21 8:40 51.87
10km 54:35 8:47 51.39
10M 1:30:23 9:02 51.24
Half 2:00:21 9:11 50.49
20M 3:08:28 9:25 51.09
Mara 4:10:55 9:35 51.17
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