Run > Intervals

Dam wall with Shaun D, Hugh, James, James and John.
10 x 100m with 1 minute rests
10 x 200m with 2 minute rests
4 x 100m with 30s rests.
Aim was to maintain approx 400m for each rep.
Lost form at various points and quads / glutes were feeling it by the end.

Split Summary
===
1) 0.62m - 5:10(8:19/m) 133/144bpm 54cal 7.21/8.66mph
2) 0.62m - 4:42(7:34/m) 149/155bpm 58cal 7.93/8.27mph
3) 0.2m - 2:40(13:16/m) 117/152bpm 19cal 4.52/8.43mph
4) 0.06m - 18(5:23/m) 83/114bpm 11.16/14.78mph
5) 0.02m - 58(44:35/m) 123/144bpm 7cal 1.35/12.48mph
6) 0.06m - 17(5:01/m) 110/132bpm 1cal 11.95/15.55mph
7) 0.2m - 2:30(12:20/m) 137/150bpm 25cal 4.87/14.01mph
8) 0.06m - 17(4:35/m) 133/146bpm 2cal 13.11/16.05mph
9) 0.02m - 58(50:04/m) 134/152bpm 9cal 1.2/14.53mph
10) 0.06m - 17(4:56/m) 118/140bpm 1cal 12.15/18.64mph
11) 0.03m - 59(35:02/m) 138/155bpm 10cal 1.71/15.05mph
12) 0.06m - 16(4:49/m) 119/126bpm 1cal 12.48/16.28mph
13) 0.03m - 1:07(42:37/m) 135/155bpm 10cal 1.41/15.03mph
14) 0.05m - 17(5:17/m) 119/135bpm 1cal 11.37/16.05mph
15) 0.03m - 1:01(35:21/m) 137/158bpm 10cal 1.7/14.8mph
16) 0.05m - 16(4:56/m) 125/150bpm 1cal 12.16/16.72mph
17) 0.04m - 2:05(56:03/m) 121/157bpm 13cal 1.07/15.88mph
18) 0.12m - 34(4:39/m) 121/163bpm 4cal 12.9/15.95mph
19) 0.03m - 2:00(1:13:14/m) 130/164bpm 15cal 0.82/13.84mph
20) 0.12m - 34(4:37/m) 135/163bpm 4cal 12.98/15.2mph
21) 0.03m - 2:00(1:12:46/m) 127/165bpm 14cal 0.83/13.57mph
22) 0.12m - 36(4:59/m) 135/163bpm 4cal 12.04/14.36mph
23) 0.03m - 1:59(1:02:31/m) 127/162bpm 14cal 0.96/12.4mph
24) 0.12m - 36(5:01/m) 141/159bpm 5cal 11.96/14.15mph
25) 0.03m - 2:02(1:19:23/m) 123/160bpm 13cal 0.76/12.31mph
26) 0.12m - 37(5:02/m) 137/159bpm 5cal 11.92/13.99mph
27) 0.03m - 1:58(1:16:30/m) 123/160bpm 13cal 0.79/12.06mph
28) 0.12m - 36(4:56/m) 137/160bpm 5cal 12.17/14.61mph
29) 0.03m - 1:57(1:00:53/m) 123/160bpm 13cal 0.99/12.06mph
30) 0.12m - 36(4:48/m) 141/161bpm 5cal 12.49/14.55mph
31) 0.03m - 1:58(1:00:40/m) 129/163bpm 14cal 0.99/13.21mph
32) 0.12m - 36(4:56/m) 138/160bpm 4cal 12.17/14.76mph
33) 0.03m - 2:16(1:05:15/m) 121/160bpm 13cal 0.92/12.59mph
34) 0.12m - 37(5:00/m) 135/158bpm 5cal 11.99/14.11mph
35) 0.04m - 2:07(50:59/m) 123/159bpm 13cal 1.18/12.67mph
36) 0.12m - 36(4:55/m) 132/159bpm 4cal 12.2/14.09mph
37) 0.04m - 2:49(1:14:52/m) 118/159bpm 15cal 0.8/13.05mph
38) 0.06m - 17(4:57/m) 110/118bpm 12.12/15.92mph
39) 0.02m - 29(24:42/m) 128/140bpm 4cal 2.43/15.22mph
40) 0.06m - 17(4:39/m) 144/151bpm 2cal 12.92/16.26mph
41) 0.02m - 34(27:29/m) 151/155bpm 6cal 2.18/14.53mph
42) 0.06m - 17(4:45/m) 146/154bpm 3cal 12.63/16.8mph
43) 0.02m - 34(25:25/m) 153/159bpm 7cal 2.36/15.09mph
44) 0.06m - 16(4:20/m) 147/156bpm 3cal 13.82/17.51mph
45) 0.55m - 6:26(11:37/m) 134/158bpm 51cal 5.17/16.55mph