Tue 13th Aug 2019 at 7:00pm by Flatlander
Run > Intervals
- breezy
-
Time
14:57
-
Miles
2.24
-
Min/mi
6:40
-
Pacing
0%
-
WAVA
78.50
-
Cals
176
-
BPM
154
-
%MHR
85.4
-
B/mi
1025
-
Asc(m)
25
-
Surface
Track
Notes & Comments
Club interval session
I was in the slowest group again, so 4x800m in lane 3.
Remarkably very similar times to my first club session 4 weeks ago on 16th July. about 1 second per lap quicker.
1) 0.56m - 3:55(6:59/m) 152/161bpm 45cal 8.6/9.83mph
2) 0.56m - 3:50(6:48/m) 157/166bpm 46cal 8.83/10.41mph
3) 0.55m - 3:40(6:37/m) 159/170bpm 43cal 9.07/10.2mph
4) 0.56m - 3:33(6:18/m) 161/173bpm 42cal 9.51/11.92mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.06 |
27 |
27 |
7:13 |
124 109-139 |
896 |
0/0 |
0.13 |
53 |
26 |
6:57 |
145 142-149 |
1009 |
0/2 |
0.19 |
1:18 |
24 |
6:30 |
151 150-152 |
981 |
0/1 |
0.25 |
1:44 |
27 |
7:04 |
156 154-158 |
1103 |
1/0 |
0.31 |
2:10 |
26 |
6:54 |
159 159-160 |
1098 |
2/0 |
0.38 |
2:37 |
27 |
7:08 |
160 159-160 |
1140 |
0/1 |
0.44 |
3:03 |
27 |
7:04 |
160 159-160 |
1131 |
0/2 |
0.50 |
3:28 |
25 |
6:38 |
161 160-161 |
1067 |
0/0 |
0.56 |
6:05 |
2:37 +2:10
|
41:55 |
149 114-161 |
6244 |
2/0 |
0.63 |
6:29 |
24 |
6:16 |
129 118-140 |
809 |
0/0 |
0.69 |
6:53 |
24 |
6:25 |
148 142-153 |
949 |
0/2 |
0.75 |
7:19 |
26 |
6:59 |
157 154-159 |
1095 |
0/0 |
0.81 |
7:45 |
26 |
6:50 |
160 159-161 |
1094 |
1/0 |
0.88 |
8:12 |
28 |
7:22 |
162 161-163 |
1194 |
2/0 |
0.94 |
8:38 |
26 |
6:48 |
163 163-164 |
1109 |
0/1 |
1.00 |
9:03 |
26 |
6:53 |
165 164-166 |
1134 |
0/2 |
1.06 |
9:29 |
25 |
6:44 |
165 165-166 |
1112 |
0/0 |
1.13 |
9:54 |
25 |
6:43 |
165 165-166 |
1108 |
2/0 |
1.19 |
13:13 |
3:19 +3:02
|
53:02 |
128 108-146 |
6788 |
0/0 |
1.25 |
13:46 |
33 |
8:46 |
152 146-157 |
1332 |
0/2 |
1.31 |
14:12 |
27 |
7:08 |
160 158-160 |
1142 |
0/0 |
1.38 |
14:39 |
26 |
7:03 |
162 161-164 |
1142 |
1/0 |
1.44 |
15:04 |
25 |
6:44 |
165 164-167 |
1111 |
1/0 |
1.50 |
15:29 |
24 |
6:31 |
168 167-169 |
1095 |
0/1 |
1.56 |
15:53 |
25 |
6:33 |
169 168-169 |
1107 |
0/1 |
1.63 |
16:17 |
24 |
6:18 |
169 168-170 |
1063 |
1/0 |
1.69 |
20:00 |
3:44 +3:21
|
59:39 |
157 116-170 |
9366 |
2/0 |
1.75 |
20:24 |
23 |
6:12 |
137 121-151 |
849 |
0/1 |
1.81 |
20:47 |
23 |
6:11 |
155 154-157 |
958 |
0/2 |
1.88 |
21:12 |
25 |
6:41 |
161 159-162 |
1075 |
0/0 |
1.94 |
21:37 |
25 |
6:46 |
164 163-166 |
1110 |
2/0 |
2.00 |
22:02 |
25 |
6:43 |
167 166-167 |
1121 |
1/0 |
2.06 |
22:26 |
23 |
6:15 |
168 167-168 |
1051 |
0/2 |
2.13 |
22:49 |
23 |
6:14 |
169 169-170 |
1053 |
0/1 |
2.19 |
23:12 |
23 |
6:12 |
170 169-171 |
1053 |
1/0 |
2.24 |
23:29 |
17 |
5:13 |
172 171-173 |
898 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:04 |
60.37% |
More |
800m |
3:08 |
6:17 |
69.94% |
More |
1km |
6:22 |
10:16 |
44.76% |
More |
Mile |
9:00 |
9:00 |
54.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
76.40 |
5km |
21:09 |
6:48 |
78.44 |
5M |
35:01 |
7:00 |
77.59 |
10km |
44:05 |
7:06 |
77.16 |
10M |
1:13:01 |
7:18 |
77.24 |
Half |
1:37:12 |
7:25 |
76.32 |
20M |
2:32:13 |
7:37 |
77.23 |
Mara |
3:22:40 |
7:44 |
77.34 |
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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