Tue 20th Aug 2019 at 7:00pm by Flatlander
Run > Intervals
breezy
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Time
9:53
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Miles 1.77
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Min/mi 5:35
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Pacing
0%
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WAVA
92.51
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Cals
95
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BPM
150
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%MHR
83.6
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B/mi 840
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Asc(m)
26
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Surface
Track
Notes & Comments
4 comments
Club intervals session
3 sets of 3x300m lanes 1 or 2.
Very slow 100m jog recovery between reps, 3 minutes between sets.
In the slowest group as usual.
Set 1 the usual clumpy getting-myself-moving-properly.
Sets 2+3 excellent form, style and consistency, shame my legs couldn't keep up with the rest of me
Set 1
1) 0.2m - 1:09(5:49/m) 144/162bpm 11cal 10.33/11.69mph
2) 0.21m - 1:13(5:48/m) 154/165bpm 14cal 10.33/12.57mph
3) 0.2m - 1:07(5:42/m) 158/168bpm 13cal 10.53/11.86mph
Set 2
4) 0.19m - 1:03(5:28/m) 147/168bpm 10cal 10.97/11.77mph
5) 0.2m - 1:04(5:27/m) 156/170bpm 12cal 11/11.9mph
6) 0.2m - 1:04(5:21/m) 158/173bpm 12cal 11.22/12.3mph
Set 3
7) 0.19m - 1:04(5:31/m) 149/167bpm 11cal 10.88/11.8mph
8) 0.19m - 1:05(5:37/m) 154/168bpm 12cal 10.69/11.56mph
9) 0.19m - 1:03(5:28/m) 154/171bpm 12cal 11.1/11.56mph
3 sets of 3x300m lanes 1 or 2.
Very slow 100m jog recovery between reps, 3 minutes between sets.
In the slowest group as usual.
Set 1 the usual clumpy getting-myself-moving-properly.
Sets 2+3 excellent form, style and consistency, shame my legs couldn't keep up with the rest of me
Set 1
1) 0.2m - 1:09(5:49/m) 144/162bpm 11cal 10.33/11.69mph
2) 0.21m - 1:13(5:48/m) 154/165bpm 14cal 10.33/12.57mph
3) 0.2m - 1:07(5:42/m) 158/168bpm 13cal 10.53/11.86mph
Set 2
4) 0.19m - 1:03(5:28/m) 147/168bpm 10cal 10.97/11.77mph
5) 0.2m - 1:04(5:27/m) 156/170bpm 12cal 11/11.9mph
6) 0.2m - 1:04(5:21/m) 158/173bpm 12cal 11.22/12.3mph
Set 3
7) 0.19m - 1:04(5:31/m) 149/167bpm 11cal 10.88/11.8mph
8) 0.19m - 1:05(5:37/m) 154/168bpm 12cal 10.69/11.56mph
9) 0.19m - 1:03(5:28/m) 154/171bpm 12cal 11.1/11.56mph
1:09 1:13 1:07 1:03 1:04 1:04 1:04 1:05 1:03
Pace
| 32% | 4% | 11% | 7% | 47% |
Splits
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Very good reps, speedy
Thanks, although there should be more to come if I can get fit enough
I look forward to you being even speedier then 😀
I'm lacking in strength at the moment, especially the arms and shoulders 😕