Sun 26th Jan 2020 at 11:00am by Rosehip
Run > Intervals
windy
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Time
46:26
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Miles 3.87
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Min/mi 12:00
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Pacing
71%
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WAVA
47.07
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Cals
418
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Asc(m)
22
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Surface
Road
Notes & Comments
3 comments
I've decided to go back to the TAO-bot for a bit of discipline. Today it told me to run 3x3 min at 9mm
Oof - it's a while since I've tried that. Bloody hard work and I couldn't quite hit the pace - disappointed I'm a long where off I should be.
(Paused watch briefly for an extra rest before #3 as met K and her two Springer puppies)
TAO tells me my run started at the W3W location ///trials.beginning.deflated - got that right then!
Split Summary
===
1) 1.35m - 16:27(12:14/m) 149cal 4.9/5.83mph
2) 0.19m - 3:00(16:09/m) 15cal 3.72/4.79mph
3) 0.32m - 3:00(9:15/m) 36cal 6.49/7.22mph
4) 0.18m - 3:00(16:35/m) 16cal 3.62/7.43mph
5) 0.33m - 3:00(9:13/m) 37cal 6.52/8.06mph
6) 0.18m - 3:00(16:38/m) 15cal 3.61/7.38mph
7) 0.32m - 3:00(9:15/m) 36cal 6.48/7.45mph
8) 1m - 11:58(11:56/m) 114cal 5.03/7.72mph
Oof - it's a while since I've tried that. Bloody hard work and I couldn't quite hit the pace
- disappointed I'm a long where off I should be. (Paused watch briefly for an extra rest before #3 as met K and her two Springer puppies)
TAO tells me my run started at the W3W location ///trials.beginning.deflated - got that right then!
Split Summary
===
1) 1.35m - 16:27(12:14/m) 149cal 4.9/5.83mph
2) 0.19m - 3:00(16:09/m) 15cal 3.72/4.79mph
3) 0.32m - 3:00(9:15/m) 36cal 6.49/7.22mph
4) 0.18m - 3:00(16:35/m) 16cal 3.62/7.43mph
5) 0.33m - 3:00(9:13/m) 37cal 6.52/8.06mph
6) 0.18m - 3:00(16:38/m) 15cal 3.61/7.38mph
7) 0.32m - 3:00(9:15/m) 36cal 6.48/7.45mph
8) 1m - 11:58(11:56/m) 114cal 5.03/7.72mph
16:27 3:00 3:00 3:00 3:00 3:00 3:00 11:58
Pace
| 18% | 6% | 41% | 11% | 2% | 22% |
Splits
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All 3 efforts similar pace though which is good
Tidy, though, and probably a good illustration of where you're at. The pace will come with consistent training.
^ what she said