Fri 2nd Oct 2015 at 11:00am by fetcheveryone
Run > Intervals
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- 0 👍
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Time
29:00
-
Miles 3.85
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Min/mi 7:32
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Pacing
81%
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WAVA
57.72
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BPM
161
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%MHR
87
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B/mi 1213
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Asc(m)
42
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Surface
Road
Notes & Comments
3 x 2k, 60s breaks. Removed the time and distance of the nibbly bits at the start and finish.
Felt reasonably good today, although I'm a bit miffed that the watch gives me 9:03,8:53,9:03, when I'd kept my current pace quicker than 4:30/km the whole way.
Also the HR in the first interval seems a bit sluggish.
Still very pleased to have done it, getting used to running at 4:30/km now, so will hopefully be able to knock a bit off my parkrun SB. I think I maybe need to do some shorter intervals to help with leg speed, or something like that.
Split Summary
===
1) 1km - 4:37(4:37/km) 129/157bpm
2) 1km - 4:28(4:28/km) 167/171bpm
3) 1km - 4:52(4:52/km) 159/171bpm
4) 1km - 4:27(4:27/km) 171/174bpm
5) 1km - 5:08(5:08/km) 165/175bpm
6) 1km - 4:33(4:33/km) 174/176bpm
7) 0.28km - 2:07(7:31/km) 164/176bpm
Felt reasonably good today, although I'm a bit miffed that the watch gives me 9:03,8:53,9:03, when I'd kept my current pace quicker than 4:30/km the whole way.
Also the HR in the first interval seems a bit sluggish.
Still very pleased to have done it, getting used to running at 4:30/km now, so will hopefully be able to knock a bit off my parkrun SB. I think I maybe need to do some shorter intervals to help with leg speed, or something like that.
Split Summary
===
1) 1km - 4:37(4:37/km) 129/157bpm
2) 1km - 4:28(4:28/km) 167/171bpm
3) 1km - 4:52(4:52/km) 159/171bpm
4) 1km - 4:27(4:27/km) 171/174bpm
5) 1km - 5:08(5:08/km) 165/175bpm
6) 1km - 4:33(4:33/km) 174/176bpm
7) 0.28km - 2:07(7:31/km) 164/176bpm
4:37 4:28 4:52 4:27 5:08 4:33 2:07
Pin Map |
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Min/mi0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.06 | 30 | 30 | 7:56 | 120 105-124 | 952 | 0/0 |
0.13 | 57 | 27 | 7:13 | 110 105-116 | 794 | 1/0 |
0.19 | 1:25 | 28 | 7:34 | 119 115-122 | 900 | 0/0 |
0.25 | 1:53 | 28 | 7:32 | 122 121-122 | 919 | 1/0 |
0.31 | 2:22 | 28 | 7:34 | 124 118-125 | 939 | 0/0 |
0.38 | 2:48 | 26 | 7:01 | 119 117-122 | 836 | 0/0 |
0.44 | 3:16 | 28 | 7:22 | 128 123-134 | 942 | 0/0 |
0.50 | 3:43 | 27 | 7:15 | 142 134-149 | 1029 | 0/1 |
0.56 | 4:10 | 27 | 7:19 | 148 146-149 | 1083 | 0/1 |
0.63 | 4:38 | 27 | 7:14 | 155 150-157 | 1122 | 0/0 |
0.69 | 5:05 | 28 | 7:21 | 162 157-166 | 1190 | 0/0 |
0.75 | 5:31 | 26 | 7:01 | 166 165-167 | 1165 | 0/0 |
0.81 | 5:58 | 27 | 7:10 | 165 164-166 | 1184 | 0/1 |
0.88 | 6:26 | 28 | 7:23 | 166 165-168 | 1225 | 0/0 |
0.94 | 6:54 | 28 | 7:28 | 169 166-171 | 1261 | 0/0 |
1.00 | 7:20 | 26 | 6:53 | 170 169-170 | 1171 | 0/0 |
1.06 | 7:46 | 27 | 7:07 | 169 169-170 | 1203 | 1/0 |
1.13 | 8:13 | 26 | 7:01 | 168 166-169 | 1179 | 1/0 |
1.19 | 8:40 | 27 | 7:16 | 168 166-170 | 1222 | 1/0 |
1.25 | 9:07 | 27 | 7:13 | 169 167-171 | 1220 | 2/0 |
1.31 | 9:56 | 49 | 13:07 | 153 130-168 | 2007 | 1/1 |
1.38 | 10:29 | 33 | 8:40 | 130 125-143 | 1128 | 0/2 |
1.44 | 10:55 | 26 | 6:54 | 149 145-156 | 1029 | 0/1 |
1.50 | 11:21 | 26 | 7:03 | 162 157-166 | 1141 | 0/1 |
1.56 | 11:47 | 26 | 6:58 | 166 165-167 | 1156 | 0/0 |
1.63 | 12:13 | 26 | 6:55 | 169 167-170 | 1168 | 0/1 |
1.69 | 12:40 | 26 | 7:03 | 170 169-171 | 1198 | 0/0 |
1.75 | 13:07 | 27 | 7:16 | 169 169-170 | 1227 | 1/0 |
1.81 | 13:34 | 27 | 7:14 | 168 166-170 | 1215 | 0/0 |
1.88 | 14:01 | 27 | 7:12 | 167 166-169 | 1203 | 0/0 |
1.94 | 14:28 | 27 | 7:07 | 170 169-172 | 1210 | 0/0 |
2.00 | 14:56 | 28 | 7:27 | 171 170-171 | 1275 | 1/0 |
2.06 | 15:21 | 25 | 6:42 | 172 171-173 | 1153 | 0/0 |
2.13 | 15:48 | 27 | 7:16 | 171 167-172 | 1244 | 1/0 |
2.19 | 16:16 | 28 | 7:24 | 170 166-173 | 1257 | 0/0 |
2.25 | 16:43 | 27 | 7:14 | 173 172-173 | 1251 | 0/0 |
2.31 | 17:08 | 25 | 6:47 | 172 171-173 | 1168 | 0/1 |
2.38 | 17:36 | 28 | 7:21 | 171 170-172 | 1257 | 1/0 |
2.44 | 18:04 | 28 | 7:27 | 172 171-172 | 1283 | 0/0 |
2.50 | 18:30 | 26 | 6:54 | 173 172-174 | 1194 | 0/1 |
2.56 | 18:57 | 27 | 7:14 | 173 172-175 | 1250 | 1/0 |
2.63 | 20:04 | 1:07 | 17:57 | 152 128-174 | 2728 | 0/0 |
2.69 | 20:30 | 25 | 6:47 | 145 129-159 | 983 | 0/1 |
2.75 | 20:55 | 26 | 6:53 | 164 159-165 | 1130 | 1/0 |
2.81 | 21:23 | 27 | 7:17 | 169 164-172 | 1232 | 0/0 |
2.88 | 21:50 | 28 | 7:20 | 173 172-173 | 1270 | 0/1 |
2.94 | 22:17 | 27 | 7:05 | 173 172-174 | 1227 | 1/0 |
3.00 | 22:45 | 28 | 7:33 | 173 173-174 | 1307 | 0/0 |
3.06 | 23:12 | 27 | 7:16 | 173 173-174 | 1257 | 0/0 |
3.13 | 23:40 | 27 | 7:13 | 174 173-174 | 1256 | 0/1 |
3.19 | 24:07 | 27 | 7:16 | 174 173-174 | 1263 | 0/1 |
3.25 | 24:34 | 28 | 7:20 | 173 172-173 | 1270 | 0/0 |
3.31 | 25:03 | 29 | 7:43 | 174 173-174 | 1343 | 0/0 |
3.38 | 25:29 | 26 | 6:50 | 173 173-174 | 1182 | 0/0 |
3.44 | 25:56 | 27 | 7:18 | 173 173-174 | 1264 | 0/0 |
3.50 | 26:25 | 29 | 7:36 | 174 173-175 | 1323 | 0/1 |
3.56 | 26:51 | 26 | 6:56 | 174 173-175 | 1207 | 0/0 |
3.63 | 27:19 | 28 | 7:28 | 175 173-176 | 1307 | 1/0 |
3.69 | 27:48 | 29 | 7:46 | 174 173-176 | 1353 | 0/0 |
3.75 | 28:13 | 25 | 6:47 | 175 174-176 | 1187 | 1/0 |
3.81 | 28:40 | 27 | 7:12 | 174 174-175 | 1253 | 1/0 |
3.88 | 29:19 | 39 | 10:16 | 175 173-176 | 1797 | 2/0 |
3.90 | 30:12 | 53 | 31:11 | 149 132-173 | 4645 | 0/1 |
Heart
161/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 8m, Flat prediction 29:00
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:57 | 6:57 | 56.87 |
5km | 23:06 | 7:26 | 58.15 |
5M | 38:15 | 7:39 | 57.00 |
10km | 48:10 | 7:45 | 56.48 |
10M | 1:19:46 | 7:59 | 56.30 |
Half | 1:46:12 | 8:06 | 55.49 |
20M | 2:46:18 | 8:19 | 56.15 |
Mara | 3:41:25 | 8:27 | 56.24 |
Three Things You Saw Today
1 An old man doing a crossword
2 A dead fish
3 A white horse
2 A dead fish
3 A white horse
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