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Thu 4th Jul 2024 at 8:45am by minardi
Run > Intervals
windy
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Time
1:41:00
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Miles 9.83
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Min/mi 10:16
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Pacing
82.3%
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WAVA
62.74
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Stride(cm)
91
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Cals
1164
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Cadence
172
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BPM
131
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%MHR
76.5
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B/mi 1344
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Asc(m)
197
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Hillscore
1
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Surface
Road
The plan said 8 miles inc 2 sets of 5 x 150m Strides (jog 250m rec and 4 min between sets). I'm not sure what that means so I did intervals of .10 miles x 5 with .10 recs and 4 mins between sets. Close enough, I'm sure! The extra nearly 2 miles is because himself got caught out by road diversions so was later than planned to pick me up 
1) 1mi - 10:20(10:20/mi) 120/137bpm [1240b/mi] 116cal 5.81/6.35mph
2) 1mi - 10:33(10:33/mi) 127/135bpm [1340b/mi] 123cal 5.69/5.82mph
3) 1mi - 9:34(9:34/mi) 142/152bpm [1358b/mi] 125cal 6.27/7.64mph
4) 0.37mi - 4:01(10:42/mi) 127/140bpm [1358b/mi] 45cal 5.61/5.91mph
5) 1mi - 9:32(9:32/mi) 140/148bpm [1336b/mi] 123cal 6.29/7.14mph
6) 0.38mi - 4:03(10:32/mi) 141/161bpm [1486b/mi] 47cal 5.7/6.05mph
7) 1mi - 10:31(10:31/mi) 131/143bpm [1377b/mi] 118cal 5.71/5.91mph
8) 1mi - 10:32(10:32/mi) 128/133bpm [1347b/mi] 113cal 5.7/5.93mph
9) 1mi - 10:24(10:24/mi) 129/136bpm [1342b/mi] 118cal 5.77/5.97mph
10) 1mi - 10:25(10:25/mi) 129/140bpm [1343b/mi] 113cal 5.76/5.97mph
11) 1mi - 10:22(10:22/mi) 132/141bpm [1369b/mi] 115cal 5.78/6.18mph
12) 0.08mi - 44(9:42/mi) 137/138bpm [1330b/mi] 8cal 6.18/6.1mph
1) 1mi - 10:20(10:20/mi) 120/137bpm [1240b/mi] 116cal 5.81/6.35mph
2) 1mi - 10:33(10:33/mi) 127/135bpm [1340b/mi] 123cal 5.69/5.82mph
3) 1mi - 9:34(9:34/mi) 142/152bpm [1358b/mi] 125cal 6.27/7.64mph
4) 0.37mi - 4:01(10:42/mi) 127/140bpm [1358b/mi] 45cal 5.61/5.91mph
5) 1mi - 9:32(9:32/mi) 140/148bpm [1336b/mi] 123cal 6.29/7.14mph
6) 0.38mi - 4:03(10:32/mi) 141/161bpm [1486b/mi] 47cal 5.7/6.05mph
7) 1mi - 10:31(10:31/mi) 131/143bpm [1377b/mi] 118cal 5.71/5.91mph
8) 1mi - 10:32(10:32/mi) 128/133bpm [1347b/mi] 113cal 5.7/5.93mph
9) 1mi - 10:24(10:24/mi) 129/136bpm [1342b/mi] 118cal 5.77/5.97mph
10) 1mi - 10:25(10:25/mi) 129/140bpm [1343b/mi] 113cal 5.76/5.97mph
11) 1mi - 10:22(10:22/mi) 132/141bpm [1369b/mi] 115cal 5.78/6.18mph
12) 0.08mi - 44(9:42/mi) 137/138bpm [1330b/mi] 8cal 6.18/6.1mph
10:20 10:33 9:34 4:01 9:32 4:03 10:31 10:32 10:24 10:25 10:22
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That's a jolly good run although I am rather worried about how you're getting back!
I run with the wind behind me on blowy days then himself comes find me to get me home 😅
Nice strategy! Well done 👏
great session and good plan to get picked up and a bonus 2 miles too!!
You nearly run out of road.