Tue 4th Apr 2017 at 9:00am by Flatlander

Run > Intervals
  • breezy
  • Time
    43:32
  • Miles
    5.00
  • Min/mi
    8:42
  • Pacing
    0%
  • WAVA
    61.27
  • Cals
    405
  • BPM
    129
  • %MHR
    71.7
  • B/mi
    1124
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

First intervals for 6 months. Appallingly slow.
Warm up to start, then drills
1) 0.76m - 6:56(9:11/m) 120/132bpm 61cal 6.54/10.99mph
2 and 7 against the breeze, 5, 9 & 11 with breeze. Intervening ones were jog recoveries.
2) 0.5m - 3:57(7:54/m) 139/146bpm 40cal 7.6/8.51mph
3) 0.01m - 3(8:22/m) 143/143bpm 7.18/7.34mph
4) 0.24m - 2:28(10:16/m) 119/125bpm 21cal 5.85/6.99mph
5) 0.5m - 3:52(7:44/m) 140/147bpm 39cal 7.77/9.12mph
6) 0.25m - 2:24(9:44/m) 125/145bpm 20cal 6.16/7.48mph
7) 0.5m - 4:00(8:00/m) 142/149bpm 42cal 7.5/9.32mph
8) 0.25m - 2:24(9:40/m) 129/149bpm 21cal 6.21/8.1mph
9) 0.5m - 3:48(7:37/m) 143/151bpm 39cal 7.88/9.2mph
10) 0.25m - 2:24(9:33/m) 127/151bpm 21cal 6.28/7.75mph
11) 0.5m - 3:52(7:44/m) 144/150bpm 41cal 7.76/8.87mph
Warm down
12) 0.75m - 7:19(9:46/m) 127/148bpm 60cal 6.14/8.18mph
6:56 3:57 3 2:28 3:52 2:24 4:00 2:24 3:48 2:24 3:52 7:19

Pace

45% 9% 13% 28% 4% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.06 38 38 10:13 105 83-119 1072 0/1
0.13 1:18 40 10:40 121 120-122 1291 0/0
0.19 1:56 38 10:04 121 120-122 1217 0/0
0.25 2:36 40 10:44 120 119-121 1289 0/1
0.31 3:13 37 9:52 123 121-124 1213 0/0
0.38 3:50 37 9:52 123 122-125 1213 0/0
0.44 4:28 38 10:02 123 122-125 1234 0/1
0.50 5:03 35 9:26 124 123-125 1171 0/0
0.56 5:38 35 9:20 128 125-130 1194 0/1
0.63 12:07 6:29 1:43:45 109 77-132 11308 0/1
0.69 14:02 1:55 30:40 100 91-113 3067 0/0
0.75 14:30 27 7:18 120 105-131 877 0/0
0.81 16:01 1:31 24:20 108 79-132 2629 0/0
0.88 16:35 34 9:07 137 131-141 1249 0/0
0.94 17:05 30 7:59 143 141-144 1141 0/0
1.00 17:35 30 8:05 146 145-146 1179 0/1
1.06 18:07 32 8:26 144 143-144 1214 2/0
1.13 18:38 31 8:11 143 143-144 1170 0/1
1.19 19:08 30 8:02 143 143-144 1148 0/1
1.25 19:38 31 8:11 144 143-144 1178 0/0
1.31 20:56 1:18 20:46 121 115-143 2513 1/0
1.38 21:39 43 11:29 119 117-120 1367 0/1
1.44 22:16 36 9:43 120 117-124 1167 0/1
1.50 24:07 1:51 29:37 120 90-124 3554 2/0
1.56 24:39 32 8:28 111 93-129 940 0/0
1.63 25:06 27 7:18 136 132-140 993 0/0
1.69 25:35 29 7:46 143 141-144 1110 0/1
1.75 26:04 29 7:38 146 145-146 1116 1/0
1.81 26:32 28 7:36 145 144-145 1101 1/0
1.88 27:01 29 7:46 146 145-146 1134 0/1
1.94 27:32 30 8:06 145 144-146 1174 0/0
2.00 28:03 31 8:13 146 145-147 1200 0/0
2.06 28:59 56 14:58 130 125-145 1945 0/0
2.13 29:52 53 14:13 120 113-127 1707 0/1
2.19 30:33 41 10:53 126 121-128 1372 1/0
2.25 32:31 1:58 31:28 124 103-129 3901 0/0
2.31 32:58 27 7:12 121 107-133 872 0/0
2.38 33:25 27 7:05 139 135-142 984 0/0
2.44 33:55 31 8:12 146 144-147 1197 0/2
2.50 34:27 32 8:35 145 144-146 1245 1/0
2.56 34:58 30 8:03 147 147-148 1184 0/1
2.63 35:30 32 8:29 148 147-148 1256 0/0
2.69 36:02 33 8:41 148 147-148 1285 0/0
2.75 36:32 30 8:00 148 147-149 1185 1/0
2.81 37:52 1:20 21:15 119 110-146 2529 1/0
2.88 38:28 36 9:40 127 122-131 1228 0/2
2.94 39:01 33 8:41 133 132-134 1154 1/0
3.00 41:04 2:03 32:53 124 102-132 4078 1/0
3.06 41:32 28 7:35 123 108-136 934 0/0
3.13 41:59 26 7:02 142 138-144 998 0/1
3.19 42:28 29 7:45 145 144-147 1124 1/0
3.25 42:58 31 8:11 148 147-149 1210 1/0
3.31 43:27 28 7:30 147 146-148 1103 0/1
3.38 43:55 28 7:34 146 145-148 1105 0/0
3.44 44:24 29 7:48 150 149-150 1171 1/0
3.50 44:53 29 7:37 150 150-150 1144 1/0
3.56 46:04 1:11 18:56 122 120-126 2310 0/1
3.63 46:42 38 10:07 129 127-130 1305 1/0
3.69 47:22 40 10:39 127 124-129 1353 1/0
3.75 50:03 2:42 43:07 124 115-127 5346 0/1
3.81 50:30 26 6:58 128 118-136 893 1/0
3.88 50:58 29 7:39 141 137-143 1079 0/0
3.94 51:27 29 7:46 146 144-148 1133 0/0
4.00 51:56 29 7:40 147 146-148 1127 0/0
4.06 52:26 30 7:53 149 148-150 1174 1/0
4.13 52:56 31 8:11 149 148-150 1220 0/0
4.19 53:27 31 8:09 148 148-148 1206 0/0
4.25 53:56 29 7:45 148 147-148 1147 0/1
4.31 55:20 1:24 22:17 126 110-146 2807 1/0
4.38 55:57 38 10:06 120 115-124 1211 0/0
4.44 56:37 39 10:28 125 124-126 1308 0/0
4.50 57:16 39 10:29 128 126-129 1341 0/0
4.56 57:54 38 10:06 127 126-128 1283 1/0
4.62 58:32 39 10:18 127 126-128 1308 0/0
4.69 59:10 37 9:58 128 128-129 1276 0/0
4.75 59:43 34 8:58 129 129-130 1158 0/1
4.81 1:00:50 1:06 17:42 123 112-130 2177 1/0
4.85 1:01:14 24 9:47 120 114-124 1173 0/0

Heart

129/150max
  • Show Beats/Mile

Elevation

Asc 42m, Range 5m, Flat prediction 43:32
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:28 48.33% More
800m 3:47 7:37 56.88% More
1km 5:35 9:00 50.22% More
Mile 9:39 9:39 49.50% More
5k 34:13 11:01 47.63% More

Predictions

Dist Time Per Mile WAVA
1M 7:54 7:54 60.50
5km 26:17 8:28 62.00
5M 43:32 8:42 61.25
10km 54:49 8:49 60.88
10M 1:30:46 9:05 60.94
Half 2:00:51 9:14 60.17
20M 3:09:14 9:28 60.90
Mara 4:11:57 9:37 60.99

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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