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Tue 23rd Jul 2024 at 12:22pm by Mark J 🇳🇿
Run > Intervals
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Time
48:14
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Miles 6.22
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Min/mi 7:45
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Pacing
85.5%
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WAVA
65.53
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Stride(cm)
123
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Cals
598
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Watts
251
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Cadence
169
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BPM
137
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%MHR
79.6
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B/mi 1062
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Asc(m)
29
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Hillscore
3
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Surface
Road
10k Intervals
4 x 800m @VO2 with 330m recoveries
This week's only HIT session. Nice easy 3kms warm up, followed by 4 x 800m @VO2 max pace. So, a smidge above threshold and 5km pace. The third and fourth reps hurt but I guess they're supposed to, and I should be used to that bit by now. Very happy with overall session though and the faster reps were all within a six second window of each other at around 3:54km equivalent.
Aches and pains: Right Piriformis, still at 4
Shoes: Brooks Glycerin 20
1) 1km - 5:19(5:19/km) 120/160bpm [637b/km] 51cal 218/W 11.3/12.86kmph
2) 2km - 9:57(4:58/km) 124/130bpm [616b/km] 106cal 236/W 12.07/15.65kmph
3) 0.8km - 3:06(3:53/km) 148/154bpm [575b/km] 44cal 313/W 15.45/17.39kmph
4) 0.33km - 1:50(5:34/km) 140/154bpm [780b/km] 24cal 217/W 10.77/15.06kmph
5) 0.8km - 3:06(3:53/km) 149/155bpm [579b/km] 44cal 312/W 15.44/16.51kmph
6) 0.33km - 1:49(5:30/km) 143/155bpm [787b/km] 24cal 217/W 10.9/15.25kmph
7) 0.8km - 3:01(3:47/km) 151/157bpm [571b/km] 44cal 317/W 15.87/16.98kmph
8) 0.33km - 1:50(5:34/km) 143/155bpm [797b/km] 24cal 216/W 10.77/15.45kmph
9) 0.8km - 3:07(3:54/km) 151/158bpm [589b/km] 45cal 310/W 15.37/17.65kmph
10) 0.33km - 1:51(5:35/km) 145/158bpm [810b/km] 25cal 216/W 10.75/15.58kmph
11) 1km - 5:16(5:16/km) 136/141bpm [716b/km] 65cal 237/W 11.39/12.16kmph
12) 1km - 5:20(5:20/km) 139/141bpm [741b/km] 68cal 237/W 11.25/11.88kmph
13) 0.49km - 2:40(5:28/km) 139/139bpm [760b/km] 34cal 230/W 10.97/11.47kmph
4 x 800m @VO2 with 330m recoveries
This week's only HIT session. Nice easy 3kms warm up, followed by 4 x 800m @VO2 max pace. So, a smidge above threshold and 5km pace. The third and fourth reps hurt but I guess they're supposed to, and I should be used to that bit by now. Very happy with overall session though and the faster reps were all within a six second window of each other at around 3:54km equivalent.
Aches and pains: Right Piriformis, still at 4
Shoes: Brooks Glycerin 20
1) 1km - 5:19(5:19/km) 120/160bpm [637b/km] 51cal 218/W 11.3/12.86kmph
2) 2km - 9:57(4:58/km) 124/130bpm [616b/km] 106cal 236/W 12.07/15.65kmph
3) 0.8km - 3:06(3:53/km) 148/154bpm [575b/km] 44cal 313/W 15.45/17.39kmph
4) 0.33km - 1:50(5:34/km) 140/154bpm [780b/km] 24cal 217/W 10.77/15.06kmph
5) 0.8km - 3:06(3:53/km) 149/155bpm [579b/km] 44cal 312/W 15.44/16.51kmph
6) 0.33km - 1:49(5:30/km) 143/155bpm [787b/km] 24cal 217/W 10.9/15.25kmph
7) 0.8km - 3:01(3:47/km) 151/157bpm [571b/km] 44cal 317/W 15.87/16.98kmph
8) 0.33km - 1:50(5:34/km) 143/155bpm [797b/km] 24cal 216/W 10.77/15.45kmph
9) 0.8km - 3:07(3:54/km) 151/158bpm [589b/km] 45cal 310/W 15.37/17.65kmph
10) 0.33km - 1:51(5:35/km) 145/158bpm [810b/km] 25cal 216/W 10.75/15.58kmph
11) 1km - 5:16(5:16/km) 136/141bpm [716b/km] 65cal 237/W 11.39/12.16kmph
12) 1km - 5:20(5:20/km) 139/141bpm [741b/km] 68cal 237/W 11.25/11.88kmph
13) 0.49km - 2:40(5:28/km) 139/139bpm [760b/km] 34cal 230/W 10.97/11.47kmph
5:19 9:57 3:06 1:50 3:06 1:49 3:01 1:50 3:07 1:51 5:16 5:20 2:40
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Nice session
Cheers
That’s fast man, flying intervals!
Chur
Tough, great session.