Tue 9th Jan 2018 at 7:00pm by Flatlander
Run > Intervals
-
Time
16:45
-
Miles
2.68
-
Min/mi
6:15
-
Pacing
0%
-
WAVA
83.25
-
Cals
197
-
BPM
154
-
%MHR
85.4
-
B/mi
961
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Club intervals 6x 800m except we ran out of time for the 6th one. 2 minutes recovery.
Not particularly fast as my legs were tired after Sunday's efforts.
1) 0.55m - 3:32(6:29/m) 153/163bpm 41cal 9.27/10.55mph
2) 0.53m - 3:22(6:19/m) 157/166bpm 40cal 9.49/10.8mph
3) 0.54m - 3:18(6:04/m) 160/170bpm 39cal 9.89/11.29mph
4) 0.53m - 3:16(6:09/m) 161/171bpm 39cal 9.32/10.25mph
5) 0.53m - 3:16(6:09/m) 160/172bpm 38cal 9.75/11.8mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.06 |
25 |
25 |
6:47 |
125 109-142 |
848 |
0/0 |
0.13 |
52 |
26 |
7:00 |
149 145-151 |
1044 |
2/0 |
0.19 |
1:18 |
26 |
7:02 |
154 152-156 |
1083 |
1/0 |
0.25 |
1:43 |
25 |
6:33 |
157 156-158 |
1028 |
0/2 |
0.31 |
2:07 |
25 |
6:37 |
159 158-160 |
1053 |
0/0 |
0.38 |
2:29 |
22 |
5:49 |
161 161-162 |
935 |
1/0 |
0.44 |
2:52 |
23 |
6:08 |
161 161-162 |
988 |
1/0 |
0.50 |
3:15 |
23 |
6:07 |
162 162-163 |
991 |
0/1 |
0.56 |
6:11 |
2:56 +2:40
|
46:49 |
142 113-162 |
6648 |
0/1 |
0.63 |
6:44 |
33 |
8:45 |
138 129-146 |
1207 |
1/0 |
0.69 |
7:07 |
24 |
6:22 |
153 148-157 |
973 |
2/0 |
0.75 |
7:32 |
25 |
6:41 |
159 158-161 |
1063 |
0/1 |
0.81 |
7:57 |
25 |
6:35 |
161 161-161 |
1061 |
0/2 |
0.88 |
8:22 |
24 |
6:29 |
162 162-163 |
1050 |
0/0 |
0.94 |
8:43 |
22 |
5:50 |
164 164-165 |
956 |
2/0 |
1.00 |
9:06 |
23 |
6:09 |
165 164-166 |
1014 |
0/0 |
1.06 |
9:28 |
22 |
5:46 |
166 165-166 |
956 |
0/2 |
1.13 |
12:20 |
2:52 +2:39
|
45:58 |
136 116-166 |
6251 |
0/0 |
1.19 |
12:53 |
33 |
8:47 |
150 144-155 |
1317 |
2/0 |
1.25 |
13:18 |
25 |
6:35 |
158 155-161 |
1041 |
1/0 |
1.31 |
13:41 |
23 |
6:14 |
163 161-164 |
1017 |
0/2 |
1.38 |
14:04 |
23 |
6:02 |
165 164-166 |
996 |
0/1 |
1.44 |
14:27 |
23 |
6:00 |
167 167-167 |
1003 |
1/0 |
1.50 |
14:49 |
23 |
6:05 |
168 168-169 |
1022 |
2/0 |
1.56 |
15:12 |
23 |
6:04 |
169 169-170 |
1024 |
0/1 |
1.63 |
18:22 |
3:10 +2:56
|
50:32 |
156 116-170 |
7884 |
0/2 |
1.69 |
18:52 |
31 |
8:12 |
137 122-149 |
1123 |
0/0 |
1.75 |
19:18 |
25 |
6:47 |
155 152-158 |
1051 |
2/0 |
1.81 |
19:43 |
25 |
6:41 |
162 159-164 |
1082 |
0/1 |
1.88 |
20:07 |
24 |
6:26 |
165 164-166 |
1062 |
0/2 |
1.94 |
20:31 |
24 |
6:32 |
168 166-169 |
1097 |
0/0 |
2.00 |
20:55 |
24 |
6:22 |
170 169-170 |
1083 |
2/0 |
2.06 |
21:18 |
23 |
6:10 |
170 170-170 |
1048 |
0/0 |
2.13 |
21:41 |
23 |
6:06 |
170 169-170 |
1037 |
0/2 |
2.19 |
24:40 |
2:58 +3:00
|
47:33 |
133 121-146 |
6324 |
0/0 |
2.25 |
25:26 |
47 |
12:25 |
152 147-156 |
1887 |
2/0 |
2.31 |
25:52 |
25 |
6:45 |
160 157-162 |
1080 |
1/0 |
2.32 |
25:53 |
1 |
7:25 |
162 162-162 |
1201 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:56 |
60.93% |
More |
800m |
3:00 |
6:03 |
71.65% |
More |
1km |
6:22 |
10:14 |
44.15% |
More |
Mile |
8:47 |
8:47 |
54.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:53 |
5:53 |
81.24 |
5km |
19:35 |
6:18 |
83.21 |
5M |
32:26 |
6:29 |
82.21 |
10km |
40:51 |
6:34 |
81.69 |
10M |
1:07:38 |
6:46 |
81.78 |
Half |
1:30:03 |
6:52 |
80.75 |
20M |
2:21:01 |
7:03 |
81.72 |
Mara |
3:07:45 |
7:10 |
81.84 |
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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