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Wed 23rd Jan 2019 at 7:00pm by HappyG(rrr)
Run > Intervals
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Time
55:46
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Miles 4.79
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Min/mi 11:39
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Pacing
11.1%
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WAVA
40.53
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Stride(cm)
83
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Cals
552
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Cadence
167
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BPM
141
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%MHR
73.2
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B/mi 1645
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Asc(m)
36
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Surface
Road
Notes & Comments
1 comments
Another weird KRR speed session. 'Tis all good though, of course! Icy, so 90s intervals at park and ride were off, replaced with King George Vth (KGV) rugby pitch diagonals and parlaufs! Jog from Lathro, round corner to pitch, flood lights on, then warm up jog / sprints, then 20 mins of "side recovery, diagonal pace", then parlaufs (pair up, pace round half way line on one side of pitch to bottom of pitch across to other side and back to half way line (i.e. half the perimeter of pitch) tag partner, then they run same (other half), while you walk the halfway line back to your start point. So walk recovery in the time it takes partner to run their half. Sometimes had to jog mine as my partner was speedy! Overall, a great session, more speed for 5K or 10K than marathon, but good fun, and good to keep warm on a -2C Wed night and good to meet everyone. Great turn out, maybe 25 or 20, of all standards, including the 82 and 83 year olds. It was club AGM after (which I didn't attend) so that may have helped numbers. But for a club with only 120 members, that's a pretty decent turn out for a speed session, I think. 3 or 4 quicker than me, then a group of 3 or 4 of us about same pace. Looks like it was about 5:30 pace in the middle, for the 100m or whatever a diagonal of a rugby pitch is. Times about 20?! Also got to buy 4 pieces of club attire - tshirt, thermal long sleeve half-zip, light jacket, all lumo yellow and fleecy full-zip hoody in blue. 78 quid the lot. Pretty good value! Bobble hat to come which is knitted by a member and £10 donation to charity. Great wee club! Not running the local hill race relay on Saturday, the Devil's Burden, but may go along to cheer and run around. G
Split Summary
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1) 0.58m - 9:38(16:39/m) 131/156bpm 101cal 3.6/10.5mph
2) 1m - 7:50(7:50/m) 151/175bpm 97cal 7.66/12.52mph
3) 1m - 7:14(7:14/m) 170/178bpm 105cal 8.3/11.96mph
4) 0.73m - 5:33(7:37/m) 172/178bpm 81cal 7.87/11.79mph
5) 0.24m - 4:55(20:12/m) 132/170bpm 36cal 2.97/6.1mph
6) 0.72m - 9:37(13:21/m) 123/149bpm 60cal 4.49/11.17mph
7) 0.23m - 3:46(16:30/m) 129/150bpm 29cal 3.64/5.97mph
8) 0.27m - 3:38(13:14/m) 142/151bpm 34cal 4.53/6.47mph
9) 0.02m - 3:35(3:20:08/m) 98/147bpm 9cal 0.3/1.67mph
G Split Summary
===
1) 0.58m - 9:38(16:39/m) 131/156bpm 101cal 3.6/10.5mph
2) 1m - 7:50(7:50/m) 151/175bpm 97cal 7.66/12.52mph
3) 1m - 7:14(7:14/m) 170/178bpm 105cal 8.3/11.96mph
4) 0.73m - 5:33(7:37/m) 172/178bpm 81cal 7.87/11.79mph
5) 0.24m - 4:55(20:12/m) 132/170bpm 36cal 2.97/6.1mph
6) 0.72m - 9:37(13:21/m) 123/149bpm 60cal 4.49/11.17mph
7) 0.23m - 3:46(16:30/m) 129/150bpm 29cal 3.64/5.97mph
8) 0.27m - 3:38(13:14/m) 142/151bpm 34cal 4.53/6.47mph
9) 0.02m - 3:35(3:20:08/m) 98/147bpm 9cal 0.3/1.67mph
9:38 7:50 7:14 5:33 4:55 9:37 3:46 3:38 3:35
0mi in 0
Pace
| 33% | 6% | 17% | 19% | 19% | 5% |
Splits
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Good work