Tue 7th Apr 2015 at 10:00am by lildude

Run > Intervals

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Time
1:27:18
Miles
12.45
Min/mi
7:01
Pacing
86%
WAVA
63.64
Cals
880
BPM
168
%MHR
85
B/mi
1180
Asc(m)
42
Surface
Road

Notes & Comments

4x 2.4k Strength Intervals w/ 800m Recovery

Feeling really good on these today. Every rep was at a pace quicker than required and it felt good. Maybe it's because I'm solar powered and the sun was out ;-)

Warmed up with 15mins easy cooled down with just short of 20mins easy.

15:04 8:55 3:57 9:05 4:22 8:51 4:23 9:05 4:05 19:30

Pin Map

0mi in 0

Pace

13%

41%

21%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.13	56	56	7:25	127 64-162	941
0.25	1:58	1:02	8:18	178 167-182	1476
0.38	2:58	1:00	7:59	181 174-186	1444
0.50	3:59	1:01	8:09	180 165-198	1467
0.63	4:57	59	7:49	179 168-184	1399
0.75	5:54	57	7:34	185 181-188	1401
0.88	6:54	1:00	8:02	186 181-191	1494
1.00	7:52	57	7:39	184 177-188	1407
1.13	8:49	57	7:40	191 185-197	1464
1.25	9:47	58	7:43	190 185-198	1465
1.38	10:44	57	7:33	191 172-204	1442
1.50	11:40	56	7:29	178 168-185	1333
1.63	12:38	59	7:49	167 160-176	1304
1.75	13:33	55	7:19	174 160-187	1274
1.88	14:31	58	7:44	164 154-184	1269
2.00	15:22	51	6:47	161 156-168	1091
2.13	16:08	46	6:06	170 162-178	1036
2.25	16:53	45	5:59	177 171-183	1059
2.38	17:38	45	5:58	182 179-184	1085
2.50	18:23	45	6:02	178 174-180	1074
2.63	19:07	44	5:54	176 173-178	1038
2.75	19:52	45	6:03	177 174-181	1072
2.88	20:38	46	6:08	174 173-174	1068
3.00	21:23	45	5:57	175 173-176	1040
3.13	22:08	45	5:58	174 171-177	1039
3.25	22:53	45	6:04	177 172-183	1073
3.38	23:37	44	5:52	174 171-179	1021
3.50	24:31	54	7:14	171 160-178	1236
3.63	25:32	1:01	8:05	152 147-159	1230
3.75	26:28	55	7:24	150 149-152	1109
3.88	27:28	1:01	8:05	151 147-154	1221
4.00	28:17	49	6:29	153 147-166	992
4.13	29:03	46	6:11	172 169-174	1064
4.25	29:49	46	6:10	174 173-175	1072
4.38	30:36	46	6:12	178 174-183	1103
4.50	31:21	45	6:02	177 176-177	1067
4.63	32:07	46	6:05	178 177-179	1084
4.75	32:52	45	6:02	178 177-179	1074
4.88	33:38	46	6:10	177 177-178	1093
5.00	34:24	45	6:02	177 177-178	1067
5.13	35:09	46	6:04	178 178-179	1080
5.25	35:57	48	6:25	178 177-179	1142
5.38	36:43	46	6:05	179 178-179	1090
5.50	37:42	59	7:49	173 162-179	1353
5.63	38:46	1:05	8:39	153 150-160	1322
5.75	39:51	1:04	8:34	150 148-153	1284
5.88	40:58	1:08	9:01	154 151-155	1389
6.00	41:47	49	6:29	153 146-167	991
6.13	42:30	43	5:43	175 173-178	999
6.25	43:14	44	5:54	178 177-179	1050
6.38	43:59	45	5:57	177 176-178	1054
6.50	44:43	44	5:54	177 177-178	1044
6.63	45:27	44	5:51	178 177-178	1041
6.75	46:11	45	5:57	178 177-178	1058
6.87	46:57	46	6:06	177 176-177	1079
7.00	47:43	46	6:09	178 176-179	1094
7.12	48:28	45	5:59	178 177-178	1066
7.25	49:13	45	6:02	177 177-178	1067
7.37	50:00	47	6:16	177 176-177	1108
7.50	51:02	1:01	8:11	170 161-177	1391
7.62	52:03	1:01	8:09	155 154-160	1262
7.75	53:09	1:07	8:53	151 149-154	1342
7.87	54:19	1:09	9:15	148 147-150	1368
8.00	55:07	49	6:30	157 148-171	1022
8.12	55:56	48	6:27	174 172-176	1123
8.25	56:46	50	6:38	177 176-177	1175
8.37	57:29	44	5:51	179 178-180	1048
8.50	58:14	44	5:55	181 180-181	1071
8.62	59:00	46	6:06	180 179-181	1098
8.75	59:45	45	6:01	179 178-180	1078
8.87	1:00:31	47	6:13	179 179-180	1113
9.00	1:01:18	47	6:16	178 177-181	1115
9.12	1:02:05	46	6:10	182 181-182	1122
9.25	1:02:49	44	5:52	181 180-182	1063
9.37	1:03:33	44	5:56	182 181-183	1078
9.50	1:04:35	1:02	8:17	174 166-182	1441
9.62	1:05:38	1:03	8:22	159 155-164	1330
9.75	1:06:38	1:00	8:04	154 153-156	1242
9.87	1:07:37	59	7:51	156 155-157	1226
10.00	1:08:36	58	7:48	157 157-158	1224
10.13	1:09:34	58	7:46	157 156-158	1218
10.25	1:10:32	58	7:44	155 154-157	1199
10.38	1:11:30	58	7:46	158 155-160	1228
10.50	1:12:28	57	7:38	157 156-158	1198
10.63	1:13:25	58	7:42	159 157-160	1225
10.75	1:14:24	59	7:50	156 154-158	1222
10.88	1:15:21	57	7:34	158 157-159	1195
11.00	1:16:19	58	7:43	158 156-160	1218
11.13	1:17:16	58	7:40	157 156-159	1204
11.25	1:18:12	56	7:27	159 158-160	1186
11.38	1:19:10	57	7:39	160 159-160	1225
11.50	1:20:06	56	7:29	159 158-160	1191
11.63	1:21:04	58	7:45	158 155-161	1223
11.75	1:22:00	56	7:32	156 155-157	1175
11.88	1:23:00	1:00	8:01	156 155-157	1251
12.00	1:23:56	56	7:27	159 157-160	1184
12.13	1:24:52	55	7:23	159 158-159	1173
12.25	1:25:49	58	7:43	155 152-159	1195
12.38	1:26:44	54	7:13	157 154-158	1133
12.44	1:27:19	35	8:37	157 156-158	1353

Heart

168/204max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:31	54.49%	More
800m	2:51	5:44	59.93%	More
1km	3:35	5:46	62.37%	More
Mile	5:50	5:50	66.31%	More
5k	19:38	6:19	66.95%	More
5 miles	32:18	6:28	66.24%	More
10k	40:51	6:34	65.49%	More
10 miles	1:08:24	6:50	64.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	62.26
5km	20:24	6:34	64.43
5M	33:34	6:43	63.73
10km	42:09	6:47	63.46
10M	1:09:24	6:56	63.70
Half	1:32:05	7:02	63.04
20M	2:23:26	7:10	64.13
Mara	3:10:20	7:16	64.44

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