Wed 24th Jun 2015 at 6:00am by bigfatjoe
Run > Intervals
-
Time
34:43
-
Miles
4.23
-
Min/mi
8:12
-
Pacing
26%
-
WAVA
50.98
-
Cals
677
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
1 comments
Wow! That was hard. I went out and did a track session with some of the NRG guys and girls. All the fast ones. But given I want to get faster, I figured this was a good idea. I forgot to turn off autolap which would have been useful, but have modified the different bits below to make it read better.
I got a 60 second rest between each effort and the best bit was winning the first 200m effort, although the second one was dreadful because of this!
Split Summary
===
Warm up - 800m - 4:55 (6:09/km)
3 laps - 1.2km - 5:08 (4:17/km)
3 laps - 1.2km - 5:02 (4:12/km)
2 laps - 800m - 3:28 (4:20/km)
2 laps - 800m - 3:21 (4:11/km)
1 lap - 400m - 1:29 (3:42/km)
1 lap - 400m - 1:30 (3:43/km)
1/2 lap - 200m - 0:35 (2:55/km)
1/2 lap - 200m - 0:42 (3:30/km)
2 laps - recovery with 5 burpees every 100m (so total of 20 burpees per lap)!!
1 lap - 400m + 20 burpees - 4:07 (10:18/km)
1 lap - 400m + 20 burpees - 4:22 (10:55/km)
I guess I should trust the track for distance rather than the Garmin, so only 6.8km, but it was very hard!
1) 0.85km - 4:55(5:49/km) 83cal 10.33/11.62kmph
2) 1km - 3:56(3:56/km) 95cal 15.27/18.83kmph
3) 0.29km - 1:12(4:11/km) 28cal 14.32/16.68kmph
4) 1km - 4:03(4:03/km) 95cal 14.82/16.99kmph
5) 0.25km - 59(3:58/km) 24cal 15.1/16.06kmph
6) 0.85km - 3:28(4:06/km) 79cal 14.64/18.05kmph
7) 0.82km - 3:21(4:07/km) 76cal 14.58/17.49kmph
8) 0.44km - 1:29(3:25/km) 38cal 17.56/19.52kmph
9) 0.42km - 1:30(3:34/km) 35cal 16.81/21.3kmph
10) 0.22km - 35(2:45/km) 13cal 21.86/26.44kmph
11) 0.21km - 42(3:29/km) 16cal 17.22/24.1kmph
12) 0.45km - 4:07(9:05/km) 46cal 6.61/15.58kmph
13) 0.44km - 4:22(9:52/km) 49cal 6.08/10.92kmph
4:55 3:56 1:12 4:03 59 3:28 3:21 1:29 1:30 36 44 4:07 4:22 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.06 |
33 |
33 |
8:44 |
6/0 |
| 0.13 |
1:07 |
34 |
9:01 |
0/1 |
| 0.19 |
1:41 |
35 |
9:14 |
0/4 |
| 0.25 |
2:17 |
36 |
9:40 |
0/1 |
| 0.31 |
2:53 |
36 |
9:34 |
6/0 |
| 0.38 |
3:29 |
35 |
9:27 |
2/0 |
| 0.44 |
4:02 |
34 |
8:58 |
0/8 |
| 0.50 |
4:38 |
35 |
9:26 |
0/0 |
| 0.56 |
7:39 |
3:01 |
48:11 |
5/0 |
| 0.63 |
8:00 |
21 |
5:40 |
3/0 |
| 0.69 |
8:22 |
22 |
6:00 |
0/7 |
| 0.75 |
8:45 |
23 |
6:06 |
0/1 |
| 0.81 |
9:09 |
24 |
6:25 |
0/1 |
| 0.88 |
9:34 |
25 |
6:39 |
7/0 |
| 0.94 |
9:59 |
24 |
6:32 |
0/1 |
| 1.00 |
10:24 |
25 |
6:39 |
0/5 |
| 1.06 |
10:49 |
25 |
6:43 |
0/1 |
| 1.13 |
11:13 |
25 |
6:33 |
8/0 |
| 1.19 |
11:39 |
25 |
6:44 |
0/0 |
| 1.25 |
12:02 |
23 |
6:13 |
0/9 |
| 1.31 |
12:29 |
27 |
7:11 |
0/0 |
| 1.38 |
13:56 |
1:28 |
23:22 |
0/0 |
| 1.44 |
14:27 |
31 |
8:11 |
1/0 |
| 1.50 |
14:52 |
25 |
6:45 |
3/0 |
| 1.56 |
15:18 |
25 |
6:45 |
0/9 |
| 1.63 |
15:43 |
25 |
6:44 |
1/0 |
| 1.69 |
16:08 |
25 |
6:44 |
2/0 |
| 1.75 |
16:32 |
24 |
6:26 |
2/0 |
| 1.81 |
16:57 |
25 |
6:41 |
0/7 |
| 1.88 |
17:20 |
23 |
6:03 |
1/0 |
| 1.94 |
17:43 |
24 |
6:16 |
1/0 |
| 2.00 |
18:08 |
24 |
6:26 |
5/0 |
| 2.06 |
18:31 |
23 |
6:16 |
0/4 |
| 2.13 |
20:29 |
1:58 |
31:23 |
1/2 |
| 2.19 |
21:06 |
37 |
9:57 |
6/0 |
| 2.25 |
21:31 |
25 |
6:35 |
0/1 |
| 2.31 |
21:55 |
25 |
6:34 |
0/3 |
| 2.38 |
22:21 |
26 |
6:54 |
0/1 |
| 2.44 |
22:47 |
26 |
6:57 |
7/0 |
| 2.50 |
23:13 |
25 |
6:47 |
0/1 |
| 2.56 |
23:39 |
26 |
6:57 |
0/5 |
| 2.63 |
24:04 |
25 |
6:39 |
0/0 |
| 2.69 |
25:28 |
1:24 |
22:27 |
1/0 |
| 2.75 |
25:53 |
25 |
6:43 |
6/0 |
| 2.81 |
26:19 |
26 |
6:49 |
1/1 |
| 2.88 |
26:44 |
26 |
6:49 |
0/7 |
| 2.94 |
27:11 |
26 |
7:01 |
1/0 |
| 3.00 |
27:37 |
26 |
6:56 |
8/0 |
| 3.06 |
28:01 |
24 |
6:25 |
0/0 |
| 3.13 |
28:23 |
23 |
6:01 |
0/9 |
| 3.19 |
29:53 |
1:30 |
23:59 |
3/0 |
| 3.25 |
30:28 |
34 |
9:09 |
5/0 |
| 3.31 |
30:50 |
23 |
6:00 |
0/4 |
| 3.38 |
31:11 |
21 |
5:31 |
0/1 |
| 3.44 |
32:35 |
1:25 |
22:35 |
1/1 |
| 3.50 |
33:06 |
31 |
8:09 |
0/0 |
| 3.56 |
33:29 |
23 |
6:09 |
9/0 |
| 3.63 |
33:51 |
22 |
5:58 |
0/2 |
| 3.69 |
35:25 |
1:33 |
24:56 |
0/6 |
| 3.75 |
35:40 |
15 |
4:01 |
6/0 |
| 3.81 |
36:48 |
1:08 |
18:02 |
1/1 |
| 3.88 |
37:14 |
26 |
7:01 |
0/8 |
| 3.94 |
39:18 |
2:04 |
33:04 |
0/0 |
| 4.00 |
40:11 |
53 |
14:08 |
3/1 |
| 4.06 |
41:01 |
50 |
13:15 |
3/0 |
| 4.13 |
41:55 |
54 |
14:28 |
0/6 |
| 4.19 |
42:57 |
1:02 |
16:32 |
0/0 |
| 4.25 |
43:54 |
57 |
15:19 |
1/1 |
| 4.31 |
44:54 |
59 |
15:50 |
6/0 |
| 4.38 |
45:53 |
59 |
15:44 |
0/2 |
| 4.44 |
46:54 |
1:02 |
16:27 |
0/2 |
| 4.49 |
47:55 |
1:01 |
19:53 |
0/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
12 6.0% |
6:15
|
|
11 5.3% |
6:39
|
|
11 4.9% |
13:55
|
|
10 2.4% |
6:46
|
|
10 6.5% |
18:00
|
|
10 4.1% |
5:40
|
|
See your biggest climbs
|
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:32 |
7:32 |
50.26 |
| 5km |
25:02 |
8:03 |
51.34 |
| 5M |
41:27 |
8:17 |
50.82 |
| 10km |
52:11 |
8:24 |
50.59 |
| 10M |
1:26:25 |
8:39 |
50.63 |
| Half |
1:55:04 |
8:47 |
49.99 |
| 20M |
3:00:11 |
9:01 |
50.59 |
| Mara |
3:59:54 |
9:09 |
50.67 |
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Good hard session and the whole team out on Wednesday.