Tue 8th Sep 2020 at 7:00pm by Cats Whiskers

Run > Intervals

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Time
21:02
Miles
1.92
Min/mi
10:57
Pacing
57%
WAVA
46.36
Surface
Road

Notes & Comments

C&C Zoom session. Full session was 3 x 3 mins, 3 x 2 mins, 3 x 1 min with 90s recovery. Aborted session at beginning of 3rd 2-min rep as felt twinge in left calf. Legs felt very stiff and heavy today (partly a hangover from Sunday's reps and partly because of inadequate warm-up) and I didn't really feel comfortable. At the time, I thought I was struggling to run at a decent pace (after setting off way too fast on rep 1) actually the reps I completed were pretty much all faster than the last two times I've done this session. Need to work on pace judgement!

3 mins 0.36m 8:21mm
3 mins 0.35m 8:27mm
3 mins 0.36m 8:13mm
2 mins 0.24m 8:15mm
2 mins 0.24m 8:25mm

Split Summary
===
1) 1m - 10:54(10:54/m)
2) 0.92m - 11:09(12:05/m)

10:54 11:09

Pace

32%

39%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.06	1:03	1:03	16:48
0.13	1:34	31	8:13
0.19	2:08	35	9:14
0.25	2:41	32	8:40
0.31	3:11	30	7:54
0.38	3:44	33	8:55
0.44	5:12	1:28	23:35
0.50	5:40	28	7:26
0.56	6:13	33	8:49
0.63	6:45	31	8:22
0.69	7:17	32	8:40
0.75	7:49	32	8:33
0.81	8:39	50	13:13
0.88	9:54	1:15	20:06
0.94	10:25	30	8:05
1.00	10:54	29	7:46
1.06	11:26	33	8:42
1.13	11:59	33	8:43
1.19	12:32	33	8:54
1.25	13:45	1:13	19:28
1.31	14:32	47	12:31
1.38	15:04	31	8:22
1.44	15:37	33	8:51
1.50	16:07	30	8:06
1.56	17:28	1:21	21:38
1.63	18:08	40	10:33
1.69	18:40	32	8:39
1.75	19:13	32	8:36
1.81	19:53	40	10:40
1.88	21:16	1:23	22:13
1.92	22:03	47	16:14

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	47.09%	More
800m	5:05	10:13	41.30%	More
1km	6:09	9:54	44.44%	More
Mile	10:20	10:20	45.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:12	10:12	45.76
5km	35:54	11:33	45.43
5M	1:00:53	12:11	43.70
10km	1:17:30	12:28	42.98
10M	2:11:28	13:09	41.73
Half	2:57:27	13:33	40.37
20M	4:43:53	14:12	39.68
Mara	6:23:09	14:37	38.93

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