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Fri 9th Oct 2015 at 8:00am by fetcheveryone

Run > Intervals
  • Time
    38:06
  • Miles
    4.38
  • Min/mi
    8:42
  • Pacing
    55.4%
  • WAVA
    50.06
  • BPM
    158
  • %MHR
    85.3
  • B/mi
    1372
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

6 x 1k, with 2min recoveries.
Km splits were:
4:14,4:12,4:17,4:21,4:25, 4:25

Pretty tired by the last couple, but I was pleased that they were inside the 2k pace. Toenail on right foot has cut my toe - so the last two were a bit painful also.

I think I might try doing a 10 x 400 session next time, before going back to 3 x 2k - just to see if it makes a difference.

Split Summary
===
1) 1m - 8:06(8:06/m) 149/174bpm
2) 1m - 8:05(8:05/m) 162/180bpm
3) 1m - 9:31(9:31/m) 156/179bpm
4) 1m - 8:23(8:23/m) 165/179bpm
5) 0.38m - 4:01(10:38/m) 157/178bpm
8:06 8:05 9:31 8:23 4:01

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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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 26 26 6:55 84 68-106 581 1/0
0.13 51 26 6:49 127 106-147 866 0/2
0.19 1:16 25 6:39 162 149-168 1077 0/0
0.25 1:43 27 7:10 169 165-171 1212 1/0
0.31 2:09 26 6:56 162 160-165 1124 1/0
0.38 2:35 25 6:48 168 165-173 1142 0/0
0.44 3:02 27 7:19 171 169-173 1251 0/0
0.50 3:28 26 6:56 172 169-173 1193 0/1
0.56 3:53 25 6:39 172 170-173 1143 1/0
0.63 4:19 26 6:56 172 171-173 1194 2/0
0.69 5:31 1:12 19:10 140 113-172 2683 1/1
0.75 6:28 57 15:09 106 99-114 1606 0/1
0.81 6:52 24 6:19 136 113-153 859 0/1
0.88 7:15 24 6:21 163 155-168 1035 0/0
0.94 7:39 24 6:21 171 168-173 1087 0/0
1.00 8:06 27 7:04 173 172-174 1223 1/0
1.06 8:31 25 6:48 176 175-177 1196 1/0
1.13 8:57 26 6:54 175 174-176 1206 0/0
1.19 9:21 24 6:25 177 176-178 1137 0/0
1.25 9:49 28 7:23 175 174-177 1291 0/0
1.31 10:15 26 6:55 175 174-177 1209 0/1
1.38 10:50 35 9:19 175 171-177 1630 0/2
1.44 12:04 1:14 19:45 132 110-171 2608 0/1
1.50 12:46 42 11:10 108 103-122 1207 1/0
1.56 13:10 24 6:25 150 123-163 963 0/1
1.63 13:33 23 6:12 169 163-173 1049 0/1
1.69 13:59 26 6:50 175 173-177 1196 0/0
1.75 14:24 25 6:42 175 174-176 1172 1/0
1.81 14:50 27 7:06 176 175-179 1251 1/0
1.88 15:17 27 7:12 179 177-180 1288 0/0
1.94 15:44 26 7:03 178 177-179 1256 0/1
2.00 16:11 27 7:09 178 177-178 1274 1/0
2.06 16:38 27 7:14 177 177-178 1280 2/0
2.13 17:37 59 15:40 164 136-177 2571 0/0
2.19 18:47 1:11 18:54 121 111-136 2286 0/1
2.25 19:13 26 6:52 130 113-156 893 0/1
2.31 19:37 24 6:21 164 156-170 1043 0/0
2.38 20:02 25 6:33 172 170-174 1126 1/0
2.44 20:29 27 7:15 176 175-177 1276 1/0
2.50 20:56 27 7:15 177 175-178 1284 1/0
2.56 21:23 27 7:13 177 175-178 1278 0/0
2.63 21:49 26 6:49 178 176-179 1213 0/0
2.69 22:16 27 7:16 175 175-176 1271 0/1
2.75 22:44 28 7:25 176 175-177 1305 0/1
2.81 23:09 25 6:42 177 176-178 1185 0/2
2.88 24:19 1:10 18:42 156 129-178 2917 0/1
2.94 25:17 58 15:24 120 116-129 1848 2/0
3.00 25:41 25 6:37 142 121-160 940 0/1
3.06 26:06 24 6:30 167 161-171 1085 0/1
3.13 26:32 26 6:53 173 171-174 1191 1/0
3.19 26:58 26 7:02 176 174-177 1237 1/0
3.25 27:25 27 7:11 176 176-177 1263 1/0
3.31 27:53 28 7:28 177 176-178 1321 0/0
3.38 28:20 27 7:17 178 177-179 1296 0/1
3.44 28:48 27 7:19 177 176-177 1296 1/0
3.50 29:15 27 7:15 177 177-178 1283 1/0
3.56 29:51 36 9:34 177 174-178 1693 0/0
3.63 31:08 1:17 20:38 143 120-174 2951 0/2
3.69 31:50 42 11:11 122 118-140 1364 0/1
3.75 32:15 25 6:41 157 141-169 1049 0/0
3.81 32:41 26 6:58 172 171-173 1198 1/0
3.88 33:09 28 7:27 174 173-175 1297 1/0
3.94 33:36 27 7:09 175 174-177 1252 1/0
4.00 34:04 28 7:29 175 174-176 1309 0/0
4.06 34:31 27 7:06 176 175-177 1249 0/0
4.13 34:58 28 7:27 176 176-177 1310 0/2
4.19 35:24 26 6:53 175 174-176 1204 0/0
4.25 35:51 26 7:02 177 176-178 1244 0/1
4.31 36:48 57 15:11 166 145-177 2521 1/0
4.38 38:02 1:14 19:46 126 115-145 2490 1/0
4.38 38:06 4 28:02 115 115-116 3225 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    158 avge / 180 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:23 48.10% More
    800m 3:18 6:38 53.20% More
    1km 4:09 6:41 55.26% More
    Mile 7:54 7:54 49.98% More
    5k 26:21 8:29 50.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:58 7:58 49.61
    5km 26:28 8:31 50.75
    5M 43:50 8:46 49.74
    10km 55:12 8:53 49.28
    10M 1:31:24 9:08 49.13
    Half 2:01:42 9:17 48.43
    20M 3:10:34 9:32 49.00
    Mara 4:13:43 9:41 49.08

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