Wed 1st Jul 2015 at 6:00am by bigfatjoe
Run > Intervals
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Time
22:48
-
Miles 3.23
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Min/mi 7:04
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Pacing
44%
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WAVA
58.73
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Cals
755
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Asc(m)
42
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Hillscore
7
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Surface
Road
Notes & Comments
Right... another track session. This was hard. I was tired from the last couple of days running, but I still did my best! I have updated the splits on the basis that the 400m track is actually 400m and the Garmin overestimates!
I have separated out the warm up and cool down so I can see my pace for the intervals.
Split Summary
===
2 sets of 3 laps with a 1 minute break in between... at least I was consistent!
2) 1.2km - 5:32(4:23/km) 123cal 13.66/16.88kmph
3) 1.2km - 5:35(4:26/km) 122cal 13.54/17.06kmph
2 sets of 2 laps - again pretty consistent.
4) 0.8km - 3:36(4:28/km) 77cal 13.45/15.77kmph
5) 0.8km - 3:39(4:28/km) 78cal 13.44/16.16kmph
2 sets of 1 lap - much less consistent, but I was the fastest on the first 400m (which was my aim)!
6) 0.4km - 1:24(3:23/km) 37cal 17.73/21.48kmph
7) 0.4km - 1:44(4:13/km) 37cal 14.25/18.64kmph
2 sets of 200m. For the first time I was quicker on the second one! I was fastest on the first 200m and only Adam beat me on the second one - I appear to be ok at sprinting, but not much else!
8) 0.2km - 39(3:08/km) 14cal 19.11/23.36kmph
9) 0.2km - 38(2:57/km) 14cal 20.38/24.05kmph
I have separated out the warm up and cool down so I can see my pace for the intervals.
Split Summary
===
2 sets of 3 laps with a 1 minute break in between... at least I was consistent!
2) 1.2km - 5:32(4:23/km) 123cal 13.66/16.88kmph
3) 1.2km - 5:35(4:26/km) 122cal 13.54/17.06kmph
2 sets of 2 laps - again pretty consistent.
4) 0.8km - 3:36(4:28/km) 77cal 13.45/15.77kmph
5) 0.8km - 3:39(4:28/km) 78cal 13.44/16.16kmph
2 sets of 1 lap - much less consistent, but I was the fastest on the first 400m (which was my aim)!
6) 0.4km - 1:24(3:23/km) 37cal 17.73/21.48kmph
7) 0.4km - 1:44(4:13/km) 37cal 14.25/18.64kmph
2 sets of 200m. For the first time I was quicker on the second one! I was fastest on the first 200m and only Adam beat me on the second one - I appear to be ok at sprinting, but not much else!
8) 0.2km - 39(3:08/km) 14cal 19.11/23.36kmph
9) 0.2km - 38(2:57/km) 14cal 20.38/24.05kmph
4:57 5:32 5:35 3:36 3:39 1:24 1:44 39 38 8:28 4:51
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 37 | 37 | 9:45 | 8/0 |
0.13 | 1:15 | 38 | 10:15 | 0/1 |
0.19 | 1:50 | 35 | 9:20 | 0/6 |
0.25 | 2:24 | 34 | 9:05 | 0/0 |
0.31 | 3:00 | 36 | 9:39 | 6/0 |
0.38 | 3:36 | 36 | 9:29 | 0/0 |
0.44 | 4:09 | 33 | 8:56 | 0/8 |
0.50 | 4:47 | 37 | 9:59 | 0/0 |
0.56 | 6:56 | 2:10 | 34:33 | 4/1 |
0.63 | 7:31 | 35 | 9:16 | 2/0 |
0.69 | 7:59 | 28 | 7:22 | 0/7 |
0.75 | 8:24 | 26 | 6:48 | 0/0 |
0.81 | 8:50 | 26 | 6:52 | 4/0 |
0.88 | 9:18 | 28 | 7:22 | 2/0 |
0.94 | 9:44 | 27 | 7:11 | 0/6 |
1.00 | 10:11 | 27 | 7:08 | 0/1 |
1.06 | 10:37 | 26 | 7:00 | 1/1 |
1.13 | 11:06 | 28 | 7:35 | 5/0 |
1.19 | 11:33 | 27 | 7:11 | 0/2 |
1.25 | 12:01 | 28 | 7:25 | 0/3 |
1.31 | 13:12 | 1:11 | 19:00 | 0/1 |
1.38 | 13:42 | 30 | 8:06 | 0/0 |
1.44 | 14:08 | 25 | 6:46 | 7/0 |
1.50 | 14:34 | 26 | 7:02 | 0/1 |
1.56 | 15:00 | 26 | 7:01 | 0/7 |
1.63 | 15:28 | 27 | 7:16 | 1/0 |
1.69 | 15:56 | 28 | 7:30 | 4/0 |
1.75 | 16:24 | 28 | 7:24 | 1/0 |
1.81 | 16:52 | 28 | 7:29 | 0/7 |
1.88 | 17:19 | 27 | 7:19 | 1/0 |
1.94 | 17:47 | 28 | 7:27 | 1/0 |
2.00 | 18:15 | 28 | 7:30 | 3/0 |
2.06 | 18:43 | 28 | 7:21 | 0/4 |
2.13 | 19:57 | 1:14 | 19:43 | 5/2 |
2.19 | 20:24 | 28 | 7:24 | 1/0 |
2.25 | 20:52 | 27 | 7:14 | 0/6 |
2.31 | 21:18 | 27 | 7:11 | 0/0 |
2.38 | 21:46 | 27 | 7:15 | 1/1 |
2.44 | 22:13 | 27 | 7:14 | 5/0 |
2.50 | 22:41 | 29 | 7:39 | 0/6 |
2.56 | 23:07 | 26 | 6:55 | 0/1 |
2.63 | 24:31 | 1:24 | 22:25 | 1/1 |
2.69 | 24:56 | 25 | 6:37 | 2/0 |
2.75 | 25:24 | 27 | 7:19 | 2/0 |
2.81 | 25:52 | 28 | 7:30 | 0/5 |
2.88 | 26:21 | 29 | 7:46 | 1/1 |
2.94 | 26:48 | 27 | 7:15 | 1/0 |
3.00 | 27:16 | 28 | 7:32 | 5/0 |
3.06 | 27:43 | 26 | 7:03 | 0/5 |
3.13 | 29:07 | 1:24 | 22:21 | 1/1 |
3.19 | 29:33 | 26 | 6:55 | 6/0 |
3.25 | 29:55 | 22 | 5:55 | 0/5 |
3.31 | 30:14 | 20 | 5:12 | 0/1 |
3.38 | 31:45 | 1:30 | 24:05 | 0/1 |
3.44 | 32:11 | 26 | 6:58 | 0/0 |
3.50 | 32:37 | 26 | 6:57 | 8/0 |
3.56 | 33:05 | 28 | 7:32 | 0/1 |
3.63 | 34:29 | 1:24 | 22:17 | 0/5 |
3.69 | 34:53 | 24 | 6:29 | 8/0 |
3.75 | 36:13 | 1:20 | 21:15 | 1/1 |
3.81 | 36:29 | 16 | 4:20 | 0/5 |
3.88 | 36:47 | 19 | 4:56 | 0/0 |
3.94 | 38:47 | 1:59 | 31:51 | 2/0 |
4.00 | 39:50 | 1:03 | 16:47 | 4/0 |
4.06 | 40:48 | 58 | 15:28 | 0/6 |
4.13 | 41:44 | 57 | 15:06 | 0/0 |
4.19 | 42:41 | 56 | 15:01 | 1/0 |
4.25 | 43:41 | 1:00 | 16:00 | 5/0 |
4.31 | 44:38 | 58 | 15:25 | 0/3 |
4.38 | 45:43 | 1:04 | 17:09 | 0/1 |
4.44 | 46:44 | 1:01 | 16:23 | 0/1 |
4.50 | 47:25 | 41 | 10:48 | 9/0 |
4.56 | 48:02 | 37 | 9:51 | 0/0 |
4.62 | 48:37 | 35 | 9:24 | 0/5 |
4.69 | 49:11 | 34 | 9:02 | 0/0 |
4.75 | 49:46 | 35 | 9:25 | 6/0 |
4.81 | 50:20 | 34 | 9:00 | 2/1 |
4.87 | 50:55 | 35 | 9:15 | 0/6 |
4.94 | 51:28 | 34 | 9:01 | 0/0 |
Elevation
Asc 42m,
Range 11m, Flat prediction 19:51
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
10 3.8% | 7:14 |
10 6.3% | 4:33 |
10 6.4% | 9:56 |
10 5.2% | 13:51 |
10 6.8% | 9:05 |
10 3.0% | 11:08 |
See your biggest climbs |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:35 | 6:35 | 57.51 |
5km | 21:53 | 7:03 | 58.73 |
5M | 36:14 | 7:15 | 58.14 |
10km | 45:37 | 7:20 | 57.87 |
10M | 1:15:32 | 7:33 | 57.92 |
Half | 1:40:34 | 7:41 | 57.20 |
20M | 2:37:30 | 7:53 | 57.88 |
Mara | 3:29:41 | 8:00 | 57.97 |
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