Tue 24th Mar 2015 at 12:00pm by lildude

Run > Intervals

rain
windy
cold

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Time
1:25:49
Miles
11.68
Min/mi
7:21
Pacing
81%
WAVA
60.58
Cals
779
BPM
167
%MHR
84.2
B/mi
1225
Asc(m)
42
Surface
Road

Notes & Comments

2x 4.8km Intervals w/ 1.6k Recovery

Damn, them be some tired legs. Running into the wind and in the rain and hail made the first interval tough and just plain old tired legs made the second tough too. I think yesterday's core and glute activation exercises are contributing too as I can feel things in those areas too.

Warmed up with 16mins easy running and cooled down with 15mins.

16:02 18:43 8:41 18:59 8:23 15:02

Pin Map

0mi in 0

Pace

20%

44%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	1:05	1:05	8:38	149 97-187	1286
0.25	2:05	1:00	8:04	174 164-183	1402
0.38	3:06	1:01	8:10	178 172-183	1454
0.50	4:08	1:02	8:13	180 173-184	1478
0.63	5:08	1:00	7:57	184 178-190	1462
0.75	6:12	1:04	8:35	182 179-185	1564
0.88	7:15	1:03	8:23	177 172-185	1483
1.00	8:16	1:01	8:08	177 174-180	1439
1.13	9:17	1:01	8:07	181 178-186	1468
1.25	10:19	1:02	8:15	181 173-185	1494
1.38	11:29	1:11	9:26	175 168-181	1651
1.50	12:28	59	7:52	180 173-184	1417
1.63	13:27	59	7:49	179 173-181	1399
1.75	14:27	1:00	8:00	181 172-189	1447
1.88	16:08	1:41	13:26	144 103-191	1935
2.00	16:56	49	6:28	162 141-177	1048
2.13	17:45	49	6:31	185 177-195	1206
2.25	18:33	48	6:26	180 178-181	1157
2.38	19:18	44	5:56	180 175-186	1067
2.50	20:06	48	6:23	175 172-182	1118
2.63	21:02	56	7:29	170 169-175	1272
2.75	21:48	47	6:12	173 170-175	1073
2.88	22:32	44	5:49	173 172-173	1005
3.00	23:17	45	5:57	174 173-174	1035
3.13	24:02	46	6:05	175 174-175	1064
3.25	24:49	47	6:14	175 174-175	1092
3.38	25:40	51	6:46	175 174-176	1185
3.50	26:26	47	6:14	175 174-175	1090
3.63	27:20	53	7:07	173 172-174	1232
3.75	28:07	47	6:20	175 173-176	1107
3.88	28:56	48	6:26	176 175-177	1131
4.00	29:41	46	6:06	176 175-178	1074
4.13	30:28	47	6:13	177 177-178	1100
4.25	31:16	48	6:28	178 177-179	1150
4.38	32:03	47	6:17	177 177-178	1113
4.50	32:50	47	6:14	179 178-180	1116
4.63	33:37	47	6:14	178 178-179	1109
4.75	34:24	47	6:18	177 175-179	1116
4.88	35:19	55	7:21	178 170-180	1307
5.00	36:22	1:02	8:19	161 156-168	1338
5.13	37:22	1:01	8:04	152 151-154	1227
5.25	38:23	1:01	8:06	151 149-153	1223
5.38	39:28	1:05	8:40	149 148-150	1290
5.50	40:29	1:01	8:08	151 149-152	1227
5.63	41:34	1:05	8:37	147 144-151	1267
5.75	42:47	1:14	9:50	142 138-149	1397
5.88	43:49	1:01	8:12	140 133-155	1148
6.00	44:35	46	6:06	168 164-172	1026
6.13	45:22	48	6:23	171 170-174	1091
6.25	46:08	46	6:05	172 170-173	1046
6.38	46:55	47	6:12	172 172-172	1067
6.50	47:42	47	6:18	172 172-173	1084
6.63	48:29	47	6:18	173 172-173	1090
6.75	49:15	46	6:09	173 172-174	1065
6.87	50:02	47	6:15	173 172-174	1080
7.00	50:50	48	6:20	173 173-173	1097
7.12	51:36	47	6:13	174 173-174	1082
7.25	52:25	48	6:26	173 171-174	1114
7.37	53:15	50	6:41	173 172-174	1157
7.50	54:01	46	6:08	175 174-176	1073
7.62	54:49	48	6:28	175 174-176	1131
7.75	55:35	46	6:10	176 175-176	1086
7.87	56:31	56	7:25	175 175-176	1299
8.00	57:24	53	7:01	176 175-177	1235
8.12	58:07	44	5:49	177 176-178	1028
8.25	59:00	53	7:00	174 171-176	1219
8.37	59:47	47	6:16	173 171-174	1085
8.50	1:00:37	50	6:37	174 174-175	1151
8.62	1:01:27	51	6:46	172 171-173	1165
8.75	1:02:13	45	6:02	175 174-177	1056
8.87	1:03:16	1:03	8:26	173 159-178	1459
9.00	1:04:17	1:01	8:12	156 153-158	1278
9.12	1:05:18	1:01	8:04	156 155-157	1259
9.25	1:06:17	59	7:51	156 155-157	1223
9.37	1:07:20	1:03	8:24	157 156-158	1319
9.50	1:08:24	1:04	8:32	154 151-157	1314
9.62	1:09:23	1:00	7:58	152 150-153	1211
9.75	1:10:28	1:05	8:40	153 152-155	1327
9.87	1:11:47	1:18	10:27	152 146-156	1588
10.00	1:12:46	59	7:53	154 152-156	1215
10.13	1:13:45	59	7:56	156 155-158	1237
10.25	1:14:43	58	7:42	157 156-158	1209
10.38	1:15:41	58	7:44	158 157-159	1221
10.50	1:16:39	58	7:47	156 155-157	1215
10.63	1:17:38	58	7:46	157 156-159	1220
10.75	1:18:36	58	7:43	156 154-157	1203
10.88	1:19:34	58	7:48	156 156-157	1216
11.00	1:20:32	58	7:45	156 155-157	1210
11.13	1:21:31	59	7:49	154 153-154	1204
11.25	1:22:28	57	7:38	154 153-155	1174
11.38	1:23:26	58	7:46	153 152-154	1187
11.50	1:24:25	58	7:47	153 152-153	1192
11.63	1:25:26	1:01	8:06	153 152-156	1240
11.67	1:25:50	24	9:06	155 153-156	1410

Heart

167/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:47	51.92%	More
800m	2:58	5:57	57.63%	More
1km	3:45	6:02	59.68%	More
Mile	6:09	6:09	62.86%	More
5k	19:53	6:24	66.11%	More
5 miles	33:46	6:45	63.35%	More
10k	41:40	6:42	64.21%	More
10 miles	1:11:54	7:11	61.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	59.24
5km	21:26	6:54	61.33
5M	35:17	7:03	60.63
10km	44:18	7:08	60.38
10M	1:12:56	7:18	60.62
Half	1:36:47	7:23	59.98
20M	2:30:45	7:32	61.02
Mara	3:20:03	7:38	61.31

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