Wed 1st Jul 2015 at 6:00am by bigfatjoe
Run > Intervals
-
Time
22:48
-
Miles
3.23
-
Min/mi
7:04
-
Pacing
44%
-
WAVA
58.73
-
Cals
755
-
Asc(m)
42
-
Hillscore
7
-
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
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
| 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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