atoponce/intervals.md

## intervals.md

      
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              intervals.md
            
          
    Paces running 10×3' intervals @ 5K-10K pace with 3' recovery between intervals on the same route.
Pace is min/km. Lower pace difference is better.


Interval
9/23 Pace
4/24 Pace
Pace Diff


1
4:22
4:05
-0:17


2
4:20
3:59
-0:21


3
4:15
4:01
-0:14


4
4:16
3:53
-0:19


5
4:18
3:58
-0:20


6
4:17
4:01
-0:16


7
4:19
4:06
-0:13


8
4:22
4:02
-0:20


9
4:22
4:04
-0:18


10
4:17
3:59
-0:18


HR is bpm. Lower HR difference is better.


Interval
9/23 HR
4/24 HR
HR Diff


1
151
150
-1


2
151
145
-6


3
153
145
-8


4
152
147
-5


5
152
147
-5


6
153
146
-7


7
154
145
-9


8
154
145
-9


9
154
147
-7


10
157
148
-9


W is watts. Higher watt difference is better.


Interval
9/23 W
4/24 W
W Diff


1
289
310
+21


2
293
321
+28


3
297
321
+24


4
295
327
+35


5
294
323
+29


6
302
325
+27


7
300
324
+24


8
301
323
+22


9
300
331
+31


10
303
333
+30
Interval	9/23 Pace	4/24 Pace	Pace Diff
1	4:22	4:05	-0:17
2	4:20	3:59	-0:21
3	4:15	4:01	-0:14
4	4:16	3:53	-0:19
5	4:18	3:58	-0:20
6	4:17	4:01	-0:16
7	4:19	4:06	-0:13
8	4:22	4:02	-0:20
9	4:22	4:04	-0:18
10	4:17	3:59	-0:18
Interval	9/23 HR	4/24 HR	HR Diff
1	151	150	-1
2	151	145	-6
3	153	145	-8
4	152	147	-5
5	152	147	-5
6	153	146	-7
7	154	145	-9
8	154	145	-9
9	154	147	-7
10	157	148	-9
Interval	9/23 W	4/24 W	W Diff
1	289	310	+21
2	293	321	+28
3	297	321	+24
4	295	327	+35
5	294	323	+29
6	302	325	+27
7	300	324	+24
8	301	323	+22
9	300	331	+31
10	303	333	+30