Thu 14th Sep 2017 at 6:00pm by HappyG(rrr)

Run > Intervals

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Time
1:04:51
Miles
7.02
Min/mi
9:14
Pacing
0%
WAVA
51.28
Stride(cm)
102
Cals
766
Cadence
171
Asc(m)
42
Surface
Road

Notes & Comments

Traaak! Good track session... surprisingly! Wasn't even sure I would go, cos of snotness. A lesson learned is that going for a wee run at lunch time, far from letting me off the hook for an evening session actually made me feel less pressure about it and therefore I think made me more likely to do it. So I went along, they were doing 8 x 600. My plan said 5 x 1200 tho I was going to let myself off with 4. I genuinely set off on the first one not knowing what I was going to do. Others had gone ahead, so I sort of chased them, and that made me stop at 600. So 600s it was! Didn't even look at the time, just tried to measure pace as doable but pushing myself. Had no idea how many I had done. Thought more than 7, maybe 8 could be one more. Turns out it was 9! I also jogged the recoveries where the others were walking them, so I actually had a more continuous endurance session than them, I think. Look like 2:17s which is a bit over 6 (but I think we may have been doing a bit over 600. Yellow line to green line? So anyway, around 6:00s which is def about my 5K pace at mo, so happy enough. 7 for session, 11.5 for the day and feeling much less snotty. No dizziness. Home for tea. And bigger commute run for next day and plans for weekend maybe 5K plus some extras before the half mara to make a longer run too. 3 weeks out this is the last big week really. Some icing on cake after this mostly. :-)

G

Split Summary
===
1) 1m - 15:05(15:05/m) 102cal 3.98/9.64mph
2) 0.04m - 16(7:19/m) 4cal 8.2/8.47mph
3) 0.39m - 2:20(5:56/m) 44cal 10.1/10.31mph
4) 0.12m - 1:01(8:08/m) 15cal 7.38/10.31mph
5) 0.4m - 2:18(5:47/m) 45cal 10.38/10.83mph
6) 0.13m - 1:03(8:23/m) 15cal 7.16/10.81mph
7) 0.39m - 2:17(5:55/m) 44cal 10.16/10.81mph
8) 0.13m - 1:13(9:18/m) 14cal 6.45/10.4mph
9) 0.39m - 2:16(5:53/m) 42cal 10.19/10.46mph
10) 0.13m - 1:11(8:53/m) 14cal 6.76/10.5mph
11) 0.39m - 2:17(5:52/m) 43cal 10.22/10.48mph
12) 0.12m - 1:12(9:51/m) 13cal 6.09/10.5mph
13) 0.4m - 2:21(5:56/m) 45cal 10.12/10.35mph
14) 0.13m - 1:06(8:19/m) 15cal 7.21/10.23mph
15) 0.4m - 2:21(5:55/m) 46cal 10.14/10.6mph
16) 0.13m - 1:22(10:27/m) 13cal 5.74/10.27mph
17) 0.39m - 2:17(5:52/m) 44cal 10.23/10.58mph
18) 0.13m - 1:26(10:38/m) 11cal 5.65/10.77mph
19) 0.39m - 2:15(5:45/m) 43cal 10.44/10.46mph
20) 1m - 10:44(10:44/m) 112cal 5.59/10.65mph
21) 0.42m - 8:31(20:07/m) 42cal 2.98/7.47mph

15:05 16 2:20 1:01 2:18 1:03 2:17 1:13 2:16 1:11 2:17 1:12 2:21 1:06 2:21 1:22 2:17 1:26 2:15 10:44 8:31

Pin Map

0mi in 0

Pace

23%

10%

18%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	38	38	10:02	152 82-172	0/0
0.13	1:31	54	14:21	158 118-172	0/1
0.19	5:23	3:51	1:01:41	166 110-248	0/0
0.25	6:22	59	15:45	170 162-176	1/0
0.31	7:09	48	12:42	169 166-170	0/0
0.38	7:46	37	9:45	170 168-176	0/1
0.44	8:26	40	10:38	174 172-178	1/0
0.50	9:08	42	11:10	155 118-218	0/1
0.56	9:47	39	10:31	176 172-182	1/0
0.63	10:51	1:04	17:06	159 124-174	0/1
0.69	11:27	36	9:36	173 166-182	1/0
0.75	16:01	4:34	1:12:57	166 164-166	0/1
0.81	16:49	48	12:46	169 160-178	1/0
0.88	17:18	29	7:45	166 160-170	0/1
0.94	17:41	23	6:11	161 124-174	0/0
1.00	18:08	27	7:14	173 170-176	1/1
1.06	18:34	26	6:48	175 172-180	1/0
1.13	18:56	22	5:57	173 124-188	0/1
1.19	19:18	22	5:51	189 188-190	0/0
1.25	19:41	23	6:03	182 182-184	1/0
1.31	20:03	22	5:59	161 124-184	1/0
1.38	20:25	22	5:45	184 180-186	1/1
1.44	20:49	24	6:28	189 162-194	0/1
1.50	21:19	30	8:06	164 162-166	1/0
1.56	21:47	27	7:18	170 166-174	1/1
1.63	22:08	21	5:41	148 124-190	1/0
1.69	22:30	22	5:49	174 128-190	0/1
1.75	22:52	23	6:01	161 128-184	1/0
1.81	23:16	24	6:23	180 178-182	0/1
1.88	23:38	22	5:47	182 182-182	1/0
1.94	23:58	20	5:19	190 190-190	0/1
2.00	24:27	30	7:53	155 124-190	1/0
2.06	24:58	31	8:16	166 164-168	0/1
2.13	25:22	24	6:21	174 170-180	1/0
2.19	25:46	24	6:29	179 176-182	0/1
2.25	26:08	21	5:44	182 178-190	0/0
2.31	26:30	22	5:56	181 178-184	0/1
2.38	26:52	22	5:45	178 178-178	1/0
2.44	27:14	22	5:56	147 124-184	0/1
2.50	27:46	32	8:26	141 124-194	0/0
2.56	28:19	34	8:58	162 158-166	0/1
2.63	28:47	28	7:22	172 166-180	1/0
2.69	29:10	23	6:10	179 176-180	0/1
2.75	29:32	22	5:52	180 178-180	0/0
2.81	29:55	23	6:11	183 182-184	0/0
2.88	30:17	22	5:47	182 178-186	1/0
2.94	30:37	21	5:29	189 184-190	0/1
3.00	31:02	25	6:33	191 160-200	0/1
3.06	31:39	37	9:54	154 118-168	1/0
3.13	32:07	28	7:31	166 166-168	1/0
3.19	32:30	23	6:07	178 178-180	1/1
3.25	32:53	22	5:59	183 180-186	0/1
3.31	33:14	22	5:49	181 180-184	1/0
3.38	33:36	22	5:49	181 180-184	0/1
3.44	33:58	22	5:47	180 176-182	1/0
3.50	34:19	21	5:33	189 182-190	0/1
3.56	35:04	45	12:02	162 154-190	1/0
3.63	35:31	27	7:20	170 166-174	1/1
3.69	35:56	25	6:41	148 118-178	1/0
3.75	36:19	22	6:00	181 178-186	0/1
3.81	36:40	21	5:41	182 182-182	1/0
3.88	37:03	22	5:58	145 118-180	0/1
3.94	37:24	22	5:45	151 118-182	1/0
4.00	37:46	22	5:51	155 124-186	0/2
4.06	38:15	29	7:47	177 158-194	0/0
4.13	38:46	31	8:15	168 162-170	0/1
4.19	39:11	25	6:37	174 168-182	1/0
4.25	39:34	23	6:04	182 178-184	0/1
4.31	39:56	22	5:50	176 124-184	0/0
4.38	40:18	23	6:03	149 124-182	1/0
4.44	40:40	22	5:49	177 172-182	1/0
4.50	41:02	22	5:55	179 178-180	0/1
4.56	41:29	26	7:01	183 178-186	0/1
4.62	42:16	48	12:44	136 108-166	1/0
4.69	42:44	28	7:23	170 168-172	0/1
4.75	43:08	24	6:22	177 176-178	1/0
4.81	43:31	23	6:01	184 182-186	0/1
4.87	43:52	21	5:36	188 184-190	1/0
4.94	44:14	23	6:05	183 180-190	0/1
5.00	44:36	22	5:51	185 180-188	1/0
5.06	44:56	20	5:21	189 182-196	0/1
5.12	45:48	52	13:51	153 106-196	0/0
5.19	46:19	31	8:15	166 162-168	0/1
5.25	46:42	23	6:09	177 172-180	1/0
5.31	47:05	22	5:58	182 180-184	0/1
5.38	47:27	22	5:55	184 180-186	0/0
5.44	47:49	22	5:52	153 124-182	0/1
5.50	48:10	21	5:39	163 124-184	1/0
5.56	48:31	21	5:38	175 124-198	0/1
5.63	49:13	42	11:06	186 124-196	0/0
5.69	50:18	1:05	17:20	146 124-162	0/0
5.75	51:26	1:08	18:09	158 152-164	0/0
5.81	52:00	34	8:58	163 160-164	1/0
5.88	52:27	28	7:25	166 162-168	0/1
5.94	52:53	26	6:50	169 166-170	0/0
6.00	53:29	36	9:29	166 162-170	0/1
6.06	54:03	34	9:07	169 166-172	1/0
6.13	54:36	33	8:51	171 168-172	0/1
6.19	55:09	33	8:52	170 162-174	0/0
6.25	55:43	34	8:59	173 170-178	0/1
6.31	56:44	1:01	16:18	161 112-170	1/0
6.38	57:24	40	10:32	171 170-174	0/1
6.44	57:58	35	9:18	171 168-176	0/0
6.50	58:33	35	9:18	170 168-174	1/0
6.56	59:08	35	9:13	169 168-170	1/0
6.63	59:46	38	10:12	167 166-168	0/1
6.69	1:00:23	37	9:47	170 168-172	0/0
6.75	1:01:03	40	10:45	170 168-172	0/0
6.81	1:04:32	3:29	55:45	150 120-170	1/0
6.88	1:07:05	2:33	40:44	150 124-168	0/0
6.94	1:07:47	42	11:09	169 164-174	1/0
7.00	1:08:17	30	8:02	172 170-174	0/1

Elevation

Asc 42m, Range 3m, Flat prediction 1:04:51

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (248 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.5	176	6.3	57:44	9:13
Walk	15.5	121	0.7	10:35	14:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:39	58.01%	More
800m	3:05	6:12	61.80%	More
1km	3:52	6:14	64.20%	More
Mile	6:16	6:16	67.38%	More
5k	20:21	6:33	70.66%	More
5 miles	35:05	7:01	66.70%	More
10k	51:31	8:17	56.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:08	7:08	59.25
5km	25:45	8:17	55.84
5M	44:09	8:50	53.01
10km	56:29	9:05	51.73
10M	1:36:50	9:41	49.86
Half	2:11:29	10:02	48.20
20M	3:32:20	10:37	47.29
Mara	4:48:19	11:00	46.44

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