Tue 2nd Oct 2018 at 7:00pm by Flatlander
Run > Intervals
- breezy
-
Time
11:47
-
Miles
2.01
-
Min/mi
5:52
-
Pacing
0%
-
WAVA
87.95
-
Cals
134
-
BPM
156
-
%MHR
86.5
-
B/mi
913
-
Asc(m)
24
-
Surface
Track
Notes & Comments
3 comments
Club interval training session.
5x600m with 200m slow jog recovery.
In the 2nd slowest group again.
1) 0.39m - 2:29(6:18/m) 142/164bpm 24cal 9.53/10.43mph
2) 0.4m - 2:24(5:58/m) 157/170bpm 28cal 10.06/11.51mph
3) 0.4m - 2:17(5:40/m) 162/175bpm 27cal 10.57/11.9mph
4) 0.4m - 2:19(5:44/m) 166/177bpm 28cal 10.46/12.93mph
5) 0.4m - 2:17(5:42/m) 164/176bpm 27cal 10.53/12.54mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.06 |
24 |
24 |
6:26 |
112 108-118 |
720 |
0/1 |
0.13 |
46 |
22 |
5:55 |
126 122-130 |
746 |
0/2 |
0.19 |
1:11 |
24 |
6:30 |
139 130-148 |
903 |
1/0 |
0.25 |
1:35 |
24 |
6:26 |
152 149-156 |
977 |
2/0 |
0.31 |
1:59 |
24 |
6:28 |
161 158-163 |
1041 |
0/1 |
0.38 |
2:23 |
24 |
6:20 |
163 162-164 |
1031 |
1/1 |
0.44 |
5:06 |
2:43 +2:21
|
43:33 |
131 118-162 |
5705 |
1/0 |
0.50 |
5:32 |
26 |
7:01 |
146 138-156 |
1026 |
0/2 |
0.56 |
5:55 |
22 |
5:59 |
160 158-162 |
957 |
0/0 |
0.63 |
6:18 |
23 |
6:05 |
164 162-166 |
998 |
2/0 |
0.69 |
6:39 |
21 |
5:43 |
168 167-168 |
960 |
0/0 |
0.75 |
7:00 |
21 |
5:33 |
169 168-170 |
937 |
0/3 |
0.81 |
9:39 |
2:39 +2:21
|
42:29 |
157 130-170 |
6669 |
2/0 |
0.88 |
10:03 |
24 |
6:28 |
146 138-153 |
943 |
0/0 |
0.94 |
10:26 |
23 |
6:06 |
157 153-161 |
956 |
0/2 |
1.00 |
10:48 |
22 |
5:45 |
165 161-168 |
950 |
0/0 |
1.06 |
11:09 |
21 |
5:43 |
171 169-172 |
978 |
2/0 |
1.13 |
11:30 |
20 |
5:25 |
173 172-173 |
936 |
0/1 |
1.19 |
11:50 |
20 |
5:20 |
174 174-175 |
927 |
1/1 |
1.25 |
14:25 |
2:35 +2:16
|
41:23 |
148 139-175 |
6126 |
2/0 |
1.31 |
14:48 |
24 |
6:19 |
157 152-162 |
992 |
0/2 |
1.38 |
15:11 |
22 |
5:56 |
166 163-167 |
985 |
0/1 |
1.44 |
15:34 |
23 |
6:14 |
170 167-172 |
1059 |
2/0 |
1.50 |
15:55 |
21 |
5:36 |
173 172-174 |
970 |
1/0 |
1.56 |
16:15 |
20 |
5:21 |
176 175-177 |
940 |
0/2 |
1.63 |
19:34 |
3:19 +3:02
|
53:00 |
155 129-177 |
8215 |
2/0 |
1.69 |
19:58 |
25 |
6:34 |
148 138-157 |
971 |
0/1 |
1.75 |
20:19 |
21 |
5:36 |
162 157-165 |
907 |
0/2 |
1.78 |
20:28 |
9 |
5:06 |
166 165-167 |
847 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:33 |
65.58% |
More |
800m |
5:01 |
10:06 |
43.23% |
More |
1km |
5:44 |
9:14 |
49.36% |
More |
Mile |
10:17 |
10:17 |
46.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:37 |
5:37 |
85.84 |
5km |
18:42 |
6:01 |
87.92 |
5M |
30:58 |
6:12 |
86.92 |
10km |
38:59 |
6:16 |
86.42 |
10M |
1:04:33 |
6:27 |
86.52 |
Half |
1:25:56 |
6:34 |
85.46 |
20M |
2:14:35 |
6:44 |
86.48 |
Mara |
2:59:11 |
6:50 |
86.61 |
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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Speedy
Thank you. Yes, the coaches complimented me on how much stronger and quicker I am since I returned to the club interval sessions (7 weeks ago) and I feel so
That’s great news.