interval
Midday Intervals
Oct 06, 2026
Midday Intervals
Distance
3.4 mi
Time
33:13
Avg pace
9:49 /mi
Avg HR
140 bpm
Splits
1
10:07 /mi
easy
2
9:25 /mi
tempo
3
9:55 /mi
easy
0.4
9:49 /mi
easy
Elevation Profile
+71' gain
start
finish
4 400m intervals. Fun one!
Coach read
Solid interval execution: all four reps landed in the 8:00-8:23/mi range, well under your 9:25-9:45/mi target pace — you ran this harder than prescribed and it paid off in speed.