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Fri 2nd Oct 2015 at 11:00am by fetcheveryone

Run > Intervals

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Time
29:00
Miles
3.85
Min/mi
7:32
Pacing
81.3%
WAVA
57.72
BPM
161
%MHR
87
B/mi
1213
Asc(m)
42
Surface
Road

Notes & Comments

3 x 2k, 60s breaks. Removed the time and distance of the nibbly bits at the start and finish.

Felt reasonably good today, although I'm a bit miffed that the watch gives me 9:03,8:53,9:03, when I'd kept my current pace quicker than 4:30/km the whole way.

Also the HR in the first interval seems a bit sluggish.

Still very pleased to have done it, getting used to running at 4:30/km now, so will hopefully be able to knock a bit off my parkrun SB. I think I maybe need to do some shorter intervals to help with leg speed, or something like that.

Split Summary
===
1) 1km - 4:37(4:37/km) 129/157bpm
2) 1km - 4:28(4:28/km) 167/171bpm
3) 1km - 4:52(4:52/km) 159/171bpm
4) 1km - 4:27(4:27/km) 171/174bpm
5) 1km - 5:08(5:08/km) 165/175bpm
6) 1km - 4:33(4:33/km) 174/176bpm
7) 0.28km - 2:07(7:31/km) 164/176bpm

4:37 4:28 4:52 4:27 5:08 4:33 2:07

Map

0mi in 0

Multigraph

Pace
Elev
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.06	30	30	7:56	120 105-124	952	0/0
0.13	57	27	7:13	110 105-116	794	1/0
0.19	1:25	28	7:34	119 115-122	900	0/0
0.25	1:53	28	7:32	122 121-122	919	1/0
0.31	2:22	28	7:34	124 118-125	939	0/0
0.38	2:48	26	7:01	119 117-122	836	0/0
0.44	3:16	28	7:22	128 123-134	942	0/0
0.50	3:43	27	7:15	142 134-149	1029	0/1
0.56	4:10	27	7:19	148 146-149	1083	0/1
0.63	4:38	27	7:14	155 150-157	1122	0/0
0.69	5:05	28	7:21	162 157-166	1190	0/0
0.75	5:31	26	7:01	166 165-167	1165	0/0
0.81	5:58	27	7:10	165 164-166	1184	0/1
0.88	6:26	28	7:23	166 165-168	1225	0/0
0.94	6:54	28	7:28	169 166-171	1261	0/0
1.00	7:20	26	6:53	170 169-170	1171	0/0
1.06	7:46	27	7:07	169 169-170	1203	1/0
1.13	8:13	26	7:01	168 166-169	1179	1/0
1.19	8:40	27	7:16	168 166-170	1222	1/0
1.25	9:07	27	7:13	169 167-171	1220	2/0
1.31	9:56	49	13:07	153 130-168	2007	1/1
1.38	10:29	33	8:40	130 125-143	1128	0/2
1.44	10:55	26	6:54	149 145-156	1029	0/1
1.50	11:21	26	7:03	162 157-166	1141	0/1
1.56	11:47	26	6:58	166 165-167	1156	0/0
1.63	12:13	26	6:55	169 167-170	1168	0/1
1.69	12:40	26	7:03	170 169-171	1198	0/0
1.75	13:07	27	7:16	169 169-170	1227	1/0
1.81	13:34	27	7:14	168 166-170	1215	0/0
1.88	14:01	27	7:12	167 166-169	1203	0/0
1.94	14:28	27	7:07	170 169-172	1210	0/0
2.00	14:56	28	7:27	171 170-171	1275	1/0
2.06	15:21	25	6:42	172 171-173	1153	0/0
2.13	15:48	27	7:16	171 167-172	1244	1/0
2.19	16:16	28	7:24	170 166-173	1257	0/0
2.25	16:43	27	7:14	173 172-173	1251	0/0
2.31	17:08	25	6:47	172 171-173	1168	0/1
2.38	17:36	28	7:21	171 170-172	1257	1/0
2.44	18:04	28	7:27	172 171-172	1283	0/0
2.50	18:30	26	6:54	173 172-174	1194	0/1
2.56	18:57	27	7:14	173 172-175	1250	1/0
2.63	20:04	1:07	17:57	152 128-174	2728	0/0
2.69	20:30	25	6:47	145 129-159	983	0/1
2.75	20:55	26	6:53	164 159-165	1130	1/0
2.81	21:23	27	7:17	169 164-172	1232	0/0
2.88	21:50	28	7:20	173 172-173	1270	0/1
2.94	22:17	27	7:05	173 172-174	1227	1/0
3.00	22:45	28	7:33	173 173-174	1307	0/0
3.06	23:12	27	7:16	173 173-174	1257	0/0
3.13	23:40	27	7:13	174 173-174	1256	0/1
3.19	24:07	27	7:16	174 173-174	1263	0/1
3.25	24:34	28	7:20	173 172-173	1270	0/0
3.31	25:03	29	7:43	174 173-174	1343	0/0
3.38	25:29	26	6:50	173 173-174	1182	0/0
3.44	25:56	27	7:18	173 173-174	1264	0/0
3.50	26:25	29	7:36	174 173-175	1323	0/1
3.56	26:51	26	6:56	174 173-175	1207	0/0
3.63	27:19	28	7:28	175 173-176	1307	1/0
3.69	27:48	29	7:46	174 173-176	1353	0/0
3.75	28:13	25	6:47	175 174-176	1187	1/0
3.81	28:40	27	7:12	174 174-175	1253	1/0
3.88	29:19	39	10:16	175 173-176	1797	2/0
3.90	30:12	53	31:11	149 132-173	4645	0/1

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
161 avge / 176 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:55	44.48%	More
800m	3:29	7:01	50.38%	More
1km	4:23	7:03	52.48%	More
Mile	7:06	7:06	55.71%	More
5k	23:26	7:32	57.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:57	6:57	56.87
5km	23:06	7:26	58.15
5M	38:15	7:39	57.00
10km	48:10	7:45	56.48
10M	1:19:46	7:59	56.30
Half	1:46:12	8:06	55.49
20M	2:46:18	8:19	56.15
Mara	3:41:25	8:27	56.24

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Three Things You Saw Today

1 An old man doing a crossword
2 A dead fish
3 A white horse

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