Tue 24th Feb 2015 at 12:00pm by lildude
Run > Intervals
windy
-
Time
1:06:44
-
Miles
8.59
-
Min/mi
7:46
-
Pacing
70%
-
WAVA
56.44
-
Cals
643
-
BPM
168
-
%MHR
84.8
-
B/mi
1304
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3x 1.6k Intervals w/ 600m Recovery
Started off with a slightly longer than usual warm up so that I could run two of the three intervals with the wind. This proved to be a great idea as the one into the wind was a real toughie.
Legs definitely haven't recovered from last week's travels yet.
Finished with a 15min easy run back home.
22:03 5:24 3:55 5:52 4:55 5:33 4:02 15:01
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.13 |
1:00 |
1:00 |
8:03 |
158 98-187 |
1273 |
| 0.25 |
2:00 |
59 |
7:53 |
187 181-192 |
1475 |
| 0.38 |
2:54 |
55 |
7:18 |
189 187-191 |
1381 |
| 0.50 |
3:51 |
57 |
7:35 |
193 188-198 |
1462 |
| 0.63 |
4:49 |
58 |
7:46 |
193 190-195 |
1499 |
| 0.75 |
5:49 |
59 |
7:56 |
186 184-188 |
1475 |
| 0.88 |
6:45 |
56 |
7:31 |
188 185-193 |
1414 |
| 1.00 |
7:42 |
57 |
7:36 |
194 191-197 |
1474 |
| 1.13 |
8:43 |
1:01 |
8:08 |
196 191-198 |
1593 |
| 1.25 |
9:43 |
59 |
7:56 |
192 184-197 |
1523 |
| 1.38 |
10:43 |
1:01 |
8:05 |
180 175-184 |
1454 |
| 1.50 |
11:48 |
1:05 |
8:40 |
172 163-179 |
1490 |
| 1.63 |
12:52 |
1:03 |
8:27 |
172 164-176 |
1455 |
| 1.75 |
13:50 |
59 |
7:48 |
172 166-180 |
1342 |
| 1.88 |
14:43 |
53 |
7:05 |
168 165-170 |
1189 |
| 2.00 |
15:45 |
1:02 |
8:13 |
166 160-171 |
1364 |
| 2.13 |
16:46 |
1:01 |
8:11 |
158 155-161 |
1294 |
| 2.25 |
17:48 |
1:02 |
8:16 |
152 149-157 |
1256 |
| 2.38 |
18:50 |
1:01 |
8:10 |
153 149-158 |
1250 |
| 2.50 |
19:53 |
1:04 |
8:29 |
154 151-160 |
1307 |
| 2.63 |
21:56 |
2:02 |
16:20 |
132 115-154 |
2155 |
| 2.75 |
22:38 |
43 |
5:41 |
142 119-171 |
806 |
| 2.88 |
23:19 |
41 |
5:27 |
176 172-179 |
959 |
| 3.00 |
24:00 |
41 |
5:25 |
179 179-180 |
970 |
| 3.13 |
24:39 |
39 |
5:13 |
181 181-182 |
945 |
| 3.25 |
25:19 |
40 |
5:20 |
184 182-185 |
982 |
| 3.38 |
26:02 |
43 |
5:44 |
184 183-185 |
1055 |
| 3.50 |
26:44 |
42 |
5:38 |
184 182-185 |
1038 |
| 3.63 |
27:28 |
43 |
5:48 |
183 182-185 |
1061 |
| 3.75 |
28:56 |
1:28 |
11:45 |
161 150-182 |
1891 |
| 3.88 |
30:10 |
1:15 |
9:57 |
147 145-149 |
1462 |
| 4.00 |
31:21 |
1:11 |
9:28 |
144 142-147 |
1363 |
| 4.13 |
32:03 |
42 |
5:35 |
168 152-177 |
937 |
| 4.25 |
32:46 |
42 |
5:39 |
181 178-183 |
1022 |
| 4.38 |
33:29 |
43 |
5:46 |
184 183-185 |
1062 |
| 4.50 |
34:14 |
45 |
6:00 |
184 183-186 |
1104 |
| 4.63 |
35:01 |
47 |
6:19 |
184 184-185 |
1161 |
| 4.75 |
35:46 |
45 |
6:01 |
184 183-185 |
1106 |
| 4.88 |
36:32 |
45 |
6:03 |
185 184-185 |
1120 |
| 5.00 |
37:24 |
53 |
7:00 |
185 183-186 |
1296 |
| 5.13 |
39:39 |
2:15 |
18:02 |
142 118-180 |
2561 |
| 5.25 |
41:03 |
1:24 |
11:12 |
129 118-138 |
1444 |
| 5.38 |
42:11 |
1:08 |
9:02 |
142 138-147 |
1283 |
| 5.50 |
42:52 |
40 |
5:24 |
166 152-178 |
896 |
| 5.63 |
43:33 |
42 |
5:32 |
180 177-183 |
997 |
| 5.75 |
44:14 |
41 |
5:30 |
184 182-185 |
1013 |
| 5.88 |
44:56 |
42 |
5:34 |
185 184-186 |
1031 |
| 6.00 |
45:40 |
43 |
5:47 |
185 184-186 |
1070 |
| 6.13 |
46:22 |
43 |
5:42 |
186 185-186 |
1061 |
| 6.25 |
47:04 |
42 |
5:35 |
187 186-187 |
1045 |
| 6.38 |
48:02 |
58 |
7:42 |
187 181-188 |
1439 |
| 6.50 |
49:44 |
1:42 |
13:36 |
148 132-176 |
2013 |
| 6.63 |
50:49 |
1:05 |
8:37 |
150 144-152 |
1292 |
| 6.75 |
51:53 |
1:05 |
8:38 |
154 153-154 |
1331 |
| 6.87 |
52:56 |
1:03 |
8:20 |
157 154-158 |
1309 |
| 7.00 |
54:01 |
1:05 |
8:37 |
159 157-161 |
1369 |
| 7.12 |
55:07 |
1:07 |
8:55 |
163 160-165 |
1453 |
| 7.25 |
56:09 |
1:01 |
8:11 |
163 163-164 |
1334 |
| 7.37 |
57:16 |
1:07 |
9:00 |
160 158-162 |
1440 |
| 7.50 |
58:12 |
56 |
7:25 |
161 160-162 |
1194 |
| 7.62 |
59:11 |
59 |
7:50 |
159 157-162 |
1247 |
| 7.75 |
1:00:10 |
59 |
7:54 |
161 158-164 |
1271 |
| 7.87 |
1:01:11 |
1:01 |
8:07 |
166 165-167 |
1347 |
| 8.00 |
1:02:13 |
1:02 |
8:19 |
166 165-167 |
1382 |
| 8.12 |
1:03:13 |
1:00 |
7:59 |
164 162-165 |
1309 |
| 8.25 |
1:04:08 |
55 |
7:21 |
163 160-166 |
1198 |
| 8.37 |
1:05:02 |
53 |
7:07 |
166 164-167 |
1181 |
| 8.50 |
1:05:58 |
56 |
7:28 |
163 161-164 |
1216 |
| 8.58 |
1:06:41 |
43 |
8:40 |
163 159-164 |
1414 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:16 |
5:04 |
59.28% |
More |
| 800m |
2:35 |
5:12 |
66.10% |
More |
| 1km |
3:15 |
5:14 |
68.84% |
More |
| Mile |
5:25 |
5:25 |
71.46% |
More |
| 5k |
22:04 |
7:06 |
59.57% |
More |
| 5 miles |
37:07 |
7:25 |
57.64% |
More |
| 10k |
46:31 |
7:29 |
57.50% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:01 |
7:01 |
55.16 |
| 5km |
23:00 |
7:24 |
57.15 |
| 5M |
37:51 |
7:34 |
56.52 |
| 10km |
47:32 |
7:39 |
56.28 |
| 10M |
1:18:15 |
7:50 |
56.50 |
| Half |
1:43:50 |
7:56 |
55.90 |
| 20M |
2:41:45 |
8:05 |
56.87 |
| Mara |
3:34:38 |
8:12 |
57.14 |
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