Thu 13th May 2021 at 6:00am by Rrunner
Run > Intervals
- Amazing
-
Time
23:03
-
Miles
2.93
-
Min/mi
7:52
-
Pacing
77%
-
WAVA
56.11
-
Stride(cm)
128
-
Cals
314
-
Cadence
160
-
BPM
166
-
%MHR
90
-
B/mi
1309
-
Asc(m)
15
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.2km - 44(3:41/km) 144/159bpm [531b/km] 8cal
2) 0.2km - 1:06(5:30/km) 162/164bpm [890b/km] 15cal
3) 0.2km - 43(3:35/km) 163/170bpm [585b/km] 9cal
4) 0.2km - 1:04(5:20/km) 168/173bpm [896b/km] 15cal
5) 0.2km - 45(3:44/km) 168/176bpm [627b/km] 10cal
6) 0.2km - 1:09(5:46/km) 168/175bpm [969b/km] 16cal
7) 0.2km - 42(3:28/km) 167/173bpm [578b/km] 9cal
8) 0.2km - 1:10(5:52/km) 167/174bpm [979b/km] 16cal
9) 0.2km - 43(3:37/km) 168/173bpm [608b/km] 10cal
10) 0.2km - 1:14(6:09/km) 167/173bpm [1026b/km] 17cal
11) 0.71km - 4:00(5:36/km) 162/171bpm [908b/km] 54cal
12) 0.2km - 41(3:26/km) 167/172bpm [574b/km] 9cal
13) 0.2km - 1:06(5:30/km) 170/174bpm [936b/km] 15cal
14) 0.2km - 45(3:43/km) 171/178bpm [635b/km] 11cal
15) 0.2km - 1:14(6:09/km) 170/179bpm [1046b/km] 17cal
16) 0.2km - 43(3:36/km) 167/175bpm [602b/km] 10cal
17) 0.2km - 1:13(6:05/km) 169/178bpm [1028b/km] 17cal
18) 0.2km - 44(3:39/km) 172/177bpm [629b/km] 10cal
19) 0.2km - 1:16(6:20/km) 171/178bpm [1083b/km] 18cal
20) 0.2km - 43(3:36/km) 172/177bpm [620b/km] 10cal
21) 0.2km - 1:15(6:17/km) 168/178bpm [1057b/km] 18cal
22) 0.01km - 2(4:57/km) 163/163bpm [806b/km]
2 sets of 5x200m (200m) with 4min recovery between sets.
Tough workout. Went quicker than I'd set the target pace on the Garmin for each rep. Not as quick as when at peak fitness but a great session to get back up there.
Garmin thinks I need until Sunday to recover. Good job it's a rest day tomorrow!
44 1:06 43 1:04 45 1:09 42 1:10 43 1:14 4:00 41 1:06 45 1:14 43 1:13 44 1:16 43 1:15 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
23 |
23 |
6:00 |
136 131-145 |
816 |
182 176-188 |
0.13 |
44 |
21 |
5:37 |
154 148-159 |
865 |
175 174-176 |
0.19 |
1:16 |
33 |
8:40 |
162 160-164 |
1404 |
162 156-168 |
0.25 |
1:50 |
34 |
9:01 |
161 160-162 |
1452 |
164 162-166 |
0.31 |
2:11 |
21 |
5:44 |
161 160-163 |
922 |
174 172-174 |
0.38 |
2:33 |
22 |
5:44 |
168 164-170 |
964 |
173 172-176 |
0.44 |
3:04 |
31 |
8:22 |
170 166-172 |
1423 |
159 156-170 |
0.50 |
3:37 |
33 |
8:42 |
165 164-166 |
1436 |
161 158-168 |
0.56 |
4:00 |
23 |
6:03 |
166 163-169 |
1004 |
171 168-172 |
0.63 |
4:22 |
23 |
6:06 |
173 171-176 |
1055 |
169 162-172 |
0.69 |
4:58 |
36 |
9:36 |
171 166-174 |
1642 |
146 118-160 |
0.75 |
5:31 |
32 |
8:36 |
165 164-167 |
1419 |
160 158-166 |
0.81 |
5:53 |
22 |
5:49 |
164 161-168 |
955 |
171 168-174 |
0.88 |
6:14 |
21 |
5:39 |
171 169-174 |
967 |
171 162-174 |
0.94 |
6:53 |
40 |
10:32 |
169 164-174 |
1781 |
146 120-158 |
1.00 |
7:23 |
30 |
7:58 |
163 162-164 |
1297 |
160 158-168 |
1.06 |
7:46 |
23 |
6:12 |
166 163-170 |
1029 |
170 168-172 |
1.13 |
8:08 |
21 |
5:44 |
172 171-173 |
985 |
170 168-172 |
1.19 |
8:48 |
41 |
10:51 |
170 164-173 |
1843 |
141 118-158 |
1.25 |
9:23 |
35 |
9:15 |
162 160-163 |
1499 |
158 158-160 |
1.31 |
9:59 |
36 |
9:32 |
160 156-162 |
1525 |
159 158-160 |
1.38 |
10:33 |
34 |
9:04 |
161 158-163 |
1459 |
160 160-160 |
1.44 |
11:07 |
34 |
9:08 |
161 160-162 |
1470 |
161 160-162 |
1.50 |
11:39 |
32 |
8:29 |
166 162-170 |
1408 |
162 160-162 |
1.56 |
12:12 |
33 |
8:53 |
165 160-171 |
1465 |
161 160-162 |
1.63 |
12:46 |
34 |
8:58 |
158 156-158 |
1416 |
162 160-162 |
1.69 |
13:19 |
33 |
8:54 |
161 160-161 |
1433 |
163 162-166 |
1.75 |
13:41 |
22 |
5:47 |
165 162-168 |
955 |
173 170-174 |
1.81 |
14:02 |
21 |
5:29 |
171 170-172 |
937 |
173 172-174 |
1.88 |
14:37 |
36 |
9:32 |
171 167-173 |
1630 |
155 122-164 |
1.94 |
15:08 |
30 |
8:07 |
168 167-168 |
1362 |
162 160-164 |
2.00 |
15:31 |
23 |
6:12 |
170 167-172 |
1055 |
171 166-174 |
2.06 |
15:53 |
22 |
5:45 |
175 172-179 |
1008 |
174 170-176 |
2.13 |
16:34 |
41 |
10:58 |
174 168-179 |
1908 |
138 118-164 |
2.19 |
17:06 |
33 |
8:42 |
165 163-167 |
1435 |
160 158-166 |
2.25 |
17:29 |
22 |
5:56 |
164 161-168 |
973 |
170 170-170 |
2.31 |
17:51 |
22 |
5:54 |
173 169-178 |
1021 |
171 160-174 |
2.38 |
18:33 |
42 |
11:20 |
170 165-178 |
1926 |
141 118-160 |
2.44 |
19:03 |
30 |
8:01 |
164 164-164 |
1314 |
162 160-166 |
2.50 |
19:26 |
22 |
5:58 |
170 163-176 |
1013 |
171 168-172 |
2.56 |
19:48 |
23 |
6:01 |
177 176-178 |
1066 |
170 158-174 |
2.63 |
20:31 |
43 |
11:24 |
173 167-178 |
1972 |
134 120-158 |
2.69 |
21:03 |
32 |
8:33 |
166 165-167 |
1419 |
160 156-168 |
2.75 |
21:26 |
23 |
6:07 |
171 168-174 |
1046 |
172 170-174 |
2.81 |
21:48 |
22 |
5:50 |
177 174-178 |
1033 |
170 154-172 |
2.88 |
22:30 |
42 |
11:19 |
170 163-177 |
1923 |
135 116-160 |
2.93 |
23:02 |
32 |
9:12 |
162 162-163 |
1490 |
160 158-162 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:05 |
44.30% |
More |
800m |
3:33 |
7:09 |
50.77% |
More |
1km |
4:19 |
6:56 |
54.72% |
More |
Mile |
7:21 |
7:21 |
54.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:16 |
7:16 |
55.59 |
5km |
24:33 |
7:54 |
55.95 |
5M |
40:55 |
8:11 |
54.52 |
10km |
51:39 |
8:19 |
53.88 |
10M |
1:26:05 |
8:37 |
53.37 |
Half |
1:55:02 |
8:47 |
52.40 |
20M |
3:01:10 |
9:04 |
52.72 |
Mara |
4:02:05 |
9:14 |
52.61 |
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