Wed 22nd May 2019 at 1:00pm by LindsD

Run > Intervals

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Time
58:33
Miles
5.01
Min/mi
11:41
Pacing
68%
WAVA
46.03
Stride(cm)
83
Cals
495
Cadence
166
Asc(m)
99
Hillscore
1
Surface
Road

Notes & Comments

26 comments

PJ intervals

supposed to be 400m in 2.08

I hated this whole session. Intervals too long and too many of them. Was practically crying at the end of each one and I haven't even hit the pace. Will need to rethink for next time.

Split Summary
===
1) 1.08m - 12:28(11:32/m) 112cal 5.21/6.8mph
2) 0.25m - 2:11(8:44/m) 27cal 6.87/8.18mph
3) 0.1m - 2:00(20:31/m) 7cal 2.93/3.13mph
4) 0.25m - 2:15(9:00/m) 27cal 6.67/8.25mph
5) 0.1m - 2:00(19:57/m) 10cal 3.01/6.03mph
6) 0.25m - 2:06(8:24/m) 26cal 7.15/8.43mph
7) 0.1m - 2:00(19:10/m) 8cal 3.13/7.35mph
8) 0.25m - 2:10(8:39/m) 25cal 6.94/8.25mph
9) 0.1m - 2:00(19:20/m) 8cal 3.1/6.99mph
10) 0.25m - 2:11(8:43/m) 25cal 6.88/7.43mph
11) 0.1m - 2:00(20:12/m) 8cal 2.97/6.85mph
12) 0.25m - 2:04(8:18/m) 26cal 7.23/7.78mph
13) 0.09m - 2:00(21:12/m) 7cal 2.83/7.06mph
14) 0.25m - 2:08(8:32/m) 26cal 7.04/7.89mph
15) 0.1m - 2:00(20:55/m) 7cal 2.87/6.32mph
16) 0.25m - 2:15(9:01/m) 27cal 6.65/9.37mph
17) 0.1m - 2:00(20:04/m) 8cal 2.99/6.28mph
18) 0.25m - 2:11(8:43/m) 25cal 6.88/7.56mph
19) 0.1m - 2:00(19:52/m) 7cal 3.02/7.08mph
20) 0.25m - 2:04(8:15/m) 25cal 7.28/7.56mph
21) 0.1m - 2:00(19:24/m) 8cal 3.09/7.49mph
22) 0.44m - 4:31(10:22/m) 46cal 5.79/6.35mph

12:28 2:11 2:00 2:15 2:00 2:06 2:00 2:10 2:00 2:11 2:00 2:04 2:00 2:08 2:00 2:15 2:00 2:11 2:00 2:04 2:00 4:31

	Dooogs Ooh, that's a lot of intervals. Belated happy birthday, btw!
	Autumnleaves Now I nearly said something on the thread - I think 400m intervals are way too long, especially at the start of the training. Personally I would start with fewer or drop to 1 min or 90 seconds.
	LindsD Thank you. I certainly preferred the ones you set me.
	Lip Gloss What did AL suggest Linds? Your time and distance is the same as mine and I'm dreading it. My mini attempt last week was bad enpugh
	LindsD Starting off with 1 min hard then 1 min recovery x 6, then a few weeks later, 2 min hard, 1.5 min recovery x 6. I think.
	Autumnleaves I think half a dozen is plenty to start with - add a couple when you feel ready. A good way to try and sustain the pace is to do out and back - so you turn round halfway through and try to get back (or even beyond) your start point.
	Lip Gloss Thanks, so do time instead of distance and as hard as you can sustain? Makes sense x
	Autumnleaves Exactly - I think time and perceived effort is a better way to work (personally).
	Lip Gloss Thanks. I wi definitely try it this way as I have been enjoying the other 2 styles and didn't want to give up so soon.
	Badger That is a lot of intervals. My standard sessions are 6x500m or 4x800m and are done in something like half that time.
	Badger ...which is not "looka me I so fast" but "that's a long time to be pushing that hard".
	LindsD Exactly. And ten was really over-facing. Horses for courses, I guess.
	Dooogs Same as Badger - mine are only half that overall distance (well, 60% if you include the warm up/down). No wonder you're fed up.
	Fenland Flier Linds fair enough you know how you feel but please at some point look at those reps. Those are great reps for your first time. I’m never spot on with them being out either way too. Do what you feel is right for you but please please don’t be disheartened by these reps, you did well.
	LindsD Thank you.
	Badger FF is absolutely right, you're maintaining a good pace up to the end. And they're meant to hurt a bit
	Fenland Flier Overall 14 seconds slower over 10 reps, be proud of yourself and don’t beat yourself up. HOWEVER please do what you feel if right for yourself.
	Corrah Wow! All I can say is awesome effort. Some really good points been raised too xx
	Ocelot Spleens Lindsay...look at the pace of the last one...if you ask me you did that set really, really, really well.
	TeeBee Well done Linds, I think the most 400s I've ever done is 6!
	LindsD You are all lovely
	Angus Clydesdale They’ve said it all. Meanwhile I’ve done nothing. Well done for even being out there. 💪😀
	LouiseRuns 🌹🇬🇧 🇪🇺 That's a pretty awesome effort! What are you training for?
	LindsD Project Joker. Improve my 5k time. You know all my races
	Lip Gloss How did your legs feel today?
	LindsD Not bad!

Pace

33%

12%

10%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:41	173 166-176	1/1
0.13	1:18	42	11:07	175 172-178	0/0
0.19	1:56	38	10:02	176 174-176	0/1
0.25	2:36	41	10:52	176 174-178	0/1
0.31	3:23	47	12:32	163 124-176	3/0
0.38	4:02	38	10:13	175 172-178	1/0
0.44	4:42	40	10:44	174 174-176	1/0
0.50	5:30	48	12:48	152 118-176	0/0
0.56	6:14	44	11:46	179 176-184	0/4
0.63	6:55	41	10:50	168 122-180	0/2
0.69	7:47	52	13:53	158 118-176	2/0
0.75	8:34	47	12:37	162 118-174	2/0
0.81	9:28	54	14:28	164 118-236	2/0
0.88	10:06	38	10:03	177 176-178	2/0
0.94	10:45	39	10:19	178 178-180	1/0
1.00	11:24	39	10:22	181 180-182	0/1
1.06	12:07	43	11:34	149 118-182	0/3
1.13	12:47	40	10:45	155 118-190	4/0
1.19	13:17	29	7:48	187 186-188	0/2
1.25	13:49	32	8:35	188 186-188	1/0
1.31	14:23	34	9:04	188 186-188	1/1
1.38	15:32	1:09	18:26	127 118-182	1/1
1.44	16:40	1:08	18:02	126 118-186	1/0
1.50	17:13	33	8:48	192 190-194	0/4
1.56	17:44	31	8:15	193 192-194	0/0
1.63	18:21	37	9:51	189 184-192	2/0
1.69	19:06	45	12:04	185 182-186	4/0
1.75	20:20	1:14	19:45	119 118-124	1/1
1.81	21:12	52	13:49	140 118-190	0/3
1.88	21:43	31	8:22	191 190-192	0/1
1.94	22:15	31	8:24	190 190-192	1/1
2.00	22:45	31	8:08	190 188-192	0/1
2.06	23:40	55	14:41	174 118-192	1/2
2.13	24:51	1:11	18:49	119 118-122	1/0
2.19	25:27	36	9:39	190 188-194	0/1
2.25	25:59	32	8:31	190 188-190	1/1
2.31	26:33	34	9:03	188 186-190	3/1
2.38	27:05	32	8:33	188 186-190	0/3
2.44	28:12	1:07	17:50	128 118-188	0/2
2.50	29:12	1:01	16:09	139 118-188	1/0
2.56	29:50	38	10:06	189 188-190	3/0
2.63	30:21	31	8:11	189 188-190	0/2
2.69	30:55	34	9:02	188 186-190	1/1
2.75	31:38	43	11:33	171 118-188	1/1
2.81	32:52	1:14	19:37	121 118-124	1/1
2.88	33:39	48	12:46	146 118-194	1/0
2.94	34:10	30	8:05	195 194-196	0/1
3.00	34:40	30	8:02	194 192-194	2/0
3.06	35:12	32	8:33	191 190-194	0/4
3.13	36:21	1:09	18:26	139 118-188	1/1
3.19	37:27	1:06	17:29	127 118-184	1/2
3.25	37:58	31	8:18	192 190-194	0/2
3.31	38:27	29	7:48	192 192-192	0/0
3.38	39:00	33	8:53	188 186-190	2/0
3.44	39:45	45	11:55	161 118-188	1/0
3.50	40:59	1:14	19:48	120 118-128	0/1
3.56	41:49	50	13:20	146 118-194	0/4
3.63	42:20	31	8:16	193 192-194	1/0
3.69	42:55	34	9:11	190 188-192	2/0
3.75	43:33	39	10:18	184 180-188	3/0
3.81	44:32	58	15:36	135 104-186	1/1
3.88	45:48	1:16	20:18	118 118-118	2/1
3.94	46:23	36	9:29	181 118-194	0/2
4.00	46:55	31	8:17	192 190-194	0/3
4.06	47:27	32	8:33	190 188-192	1/1
4.13	48:00	33	8:53	187 186-188	1/0
4.19	49:13	1:13	19:27	123 118-134	1/1
4.25	50:11	58	15:31	141 118-184	1/0
4.31	50:42	31	8:19	189 184-192	1/1
4.38	51:14	31	8:21	190 188-192	3/0
4.44	51:44	30	8:01	192 190-194	0/3
4.50	52:37	53	14:10	171 118-194	1/1
4.56	53:47	1:11	18:52	120 118-124	4/0
4.62	54:28	41	10:52	181 176-186	0/2
4.69	55:05	37	9:47	184 182-186	1/1
4.75	55:42	37	9:58	184 182-184	1/1
4.81	56:18	36	9:35	184 184-184	0/1
4.87	56:56	38	10:07	184 182-186	0/3
4.94	57:34	37	9:58	184 182-186	0/3
5.00	58:17	44	11:37	167 118-186	0/0
5.01	58:33	16	18:45	118 118-118	0/0

Elevation

Asc 99m, Range 13m, Flat prediction 58:36

Elevation Graph

Biggest Climbs (m)	Min/mi
11 2.1%	11:33
See your biggest climbs

Cadence

166 (236 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.5	185	3.9	36:36	9:21
Walk	37.5	119	1.1	21:57	19:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	47.36%	More
800m	4:50	9:43	43.82%	More
1km	6:30	10:27	42.52%	More
Mile	10:58	10:58	43.03%	More
5k	36:00	11:35	45.80%	More
5 miles	58:17	11:39	46.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:37	10:37	44.44
5km	35:17	11:21	46.72
5M	58:26	11:41	46.05
10km	1:13:34	11:50	45.79
10M	2:01:49	12:11	45.55
Half	2:42:11	12:23	44.69
20M	4:13:58	12:42	44.90
Mara	5:38:08	12:54	44.66

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