interval
Midday Intervals
Sep 30, 2026
Midday Intervals
Distance
4.6 mi
Time
47:19
Avg pace
10:23 /mi
Avg HR
143 bpm
Splits
1
11:14 /mi
easy
2
8:41 /mi
interval
3
11:09 /mi
easy
4
8:30 /mi
interval
5
10:59 /mi
easy
6
8:39 /mi
interval
7
13:21 /mi
recovery
8
8:27 /mi
interval
9
11:56 /mi
easy
0.0
17:01 /mi
recovery
Elevation Profile
+71' gain
start
finish
4 nice intervals to get the legs moving
Coach read
Solid interval execution: 4 reps averaging 8:34/mi against a 9:25-9:45/mi target, meaning you ran faster than prescribed and still hit HR 151 avg, right in your 150-165 target zone.