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Athletics / Running I1 · interval log

Faster loops.
Same route.

Interval training for pace and VO₂ max on I1, a 0.95 km neighbourhood loop. 5 sessions logged since Sep 22.

Read the overview Best times, 2013–2017Add a session ↓
Map of the I1 interval loop, about 0.95 km, drawn over residential streets.
I1 route, 0.95 km per loop. Start marker and coordinates removed.

Every logged session · Sep 22 → Oct 11, 2026. Descriptive, not a training plan.

Sessions logged519 intervals in total
Best interval3:34Oct 11 · 3:45 per km
Latest average3:37-36 s vs the first session (-14.3%)
Latest spread7.4 sSlowest minus fastest interval

01 / Every interval

Every session finished faster than it started.

● Sep 22● Sep 26● Sep 30● Oct 3● Oct 11Lower is faster.

Every interval in every sessionLines join the intervals of one session; time per 0.95 km loop, lower is faster. The table below lists every value.3:303:454:004:154:304:45Interval 1Interval 2Interval 3Interval 4Sep 22 · interval 1 · 4:35.0Sep 22 · interval 2 · 4:13.0Sep 22 · interval 3 · 3:51.0Sep 22Sep 26 · interval 1 · 4:10.0Sep 26 · interval 2 · 3:48.0Sep 26 · interval 3 · 3:47.0Sep 26 · interval 4 · 3:56.0Sep 26Sep 30 · interval 1 · 3:56.0Sep 30 · interval 2 · 3:43.0Sep 30 · interval 3 · 3:47.0Sep 30 · interval 4 · 3:45.0Sep 30Oct 3 · interval 1 · 3:42.0Oct 3 · interval 2 · 3:40.0Oct 3 · interval 3 · 3:42.0Oct 3 · interval 4 · 3:39.0Oct 3Oct 11 · interval 1 · 3:41.4Oct 11 · interval 2 · 3:34.8Oct 11 · interval 3 · 3:37.3Oct 11 · interval 4 · 3:34.0Oct 11

Fade is last interval minus first; a negative fade means the session finished faster than it started.

02 / Session averages

4:13 to 3:37 in 5 sessions.

Session averages with fastest-to-slowest rangeEach column is one session: the line spans its fastest and slowest interval and the dot marks the computed mean.3:303:454:004:154:304:45Sep 22 average 4:134:13Sep 22Sep 26 average 3:553:55Sep 26Sep 30 average 3:483:48Sep 30Oct 3 average 3:413:41Oct 3Oct 11 average 3:373:37Oct 11

Recorded averages are kept as written. On Sep 26 the written average differs from the mean of the listed intervals by more than rounding.

No average was written for Oct 3; the computed mean stands alone there.

03 / The log

Every interval, as written.

Running sessions; times are minutes:seconds per loop.
DateRouteIntervalsMeanWritten averageFastestSpreadFadePace /km
Sep 22I14:35.0 · 4:13.0 · 3:51.04:134:133:5144 s-44 s4:26
Sep 26I14:10.0 · 3:48.0 · 3:47.0 · 3:56.03:553:563:4723 s-14 s4:08
Sep 30I13:56.0 · 3:43.0 · 3:47.0 · 3:45.03:483:483:4313 s-11 s4:00
Oct 3I13:42.0 · 3:40.0 · 3:42.0 · 3:39.03:41— (none written)3:393 s-3 s3:52
Oct 11I13:41.4 · 3:34.8 · 3:37.3 · 3:34.03:373:36.93:347.4 s-7.4 s3:48

04 / Tempo runs

Continuous runs, 24.2 km so far.

  1. Oct 7 · House to Vape Store & Back · 4.6 km @ 5:08/km
  2. Oct 12 · Lora Bay Hill Run · 5.8 km @ 5:45/km
  3. Oct 24 · House to Vape Store & Back · 4.6 km @ 4:40/km
  4. Oct 26 · House to Vape Store & Back · 4.6 km @ 4:37/km
  5. Oct 29 · House to Vape Store & Back · 4.6 km @ 4:39/km
Tempo run pace (/km) and speed (m/s) progressionBars show computed pace per kilometre (lower is faster) and speed in metres per second across logged continuous tempo runs.0:00/km1:30/km3:00/km4:30/km6:00/kmOct 7 · House to Vape Store & Back · 4.6 km · 5:08/km (3.25 m/s)5:08/km (3.25 m/s)Oct 7Oct 12 · Lora Bay Hill Run · 5.8 km · 5:45/km (2.89 m/s)5:45/km (2.89 m/s)Oct 12Oct 24 · House to Vape Store & Back · 4.6 km · 4:40/km (3.57 m/s)4:40/km (3.57 m/s)Oct 24Oct 26 · House to Vape Store & Back · 4.6 km · 4:37/km (3.6 m/s)4:37/km (3.6 m/s)Oct 26Oct 29 · House to Vape Store & Back · 4.6 km · 4:39/km (3.58 m/s)4:39/km (3.58 m/s)Oct 29
Tempo runs; time as written, pace computed.
DateRouteDistanceTimePaceSpeedPace as written
Oct 7House to Vape Store & Back4.6 km23:35.215:08 /km3.25 m/s5:07.65 min/km - 3.25m/s
Oct 12Lora Bay Hill Run5.8 km33.23.815:45 /km2.89 m/s5:45.5 min/km - 2.89m/s
Oct 24House to Vape Store & Back4.6 km21:27.964:40 /km3.57 m/s4:40.0 min/km - 3.57m/s
Oct 26House to Vape Store & Back4.6 km21:16.164:37 /km3.6 m/s4:37.4 min/km - 3.60m/s
Oct 29House to Vape Store & Back4.6 km21:24.014:39 /km3.58 m/s4:39.1 min/km - 3.58m/s

Pace and speed are computed from the written time and distance; the written pace line is kept beside them and matches. Route distances and names are as written; the route map stays unpublished because it shows the start point.

05 / Combined weekly running volume & running total

Intervals + Tempo + Long Runs: 42.25 km total across 6 weeks.

■ Interval training (km)■ Tempo / continuous run (km)■ Long run (km · post-winter placeholder linked)● Cumulative running total (km, 2nd axis)

Weekly running volume by type (stacked km) and cumulative running total (km)Stacked columns show weekly Interval Training (km), Tempo / Continuous Runs (km), and Long Runs (km) on the left axis; the line tracks the cumulative running total (km) on the right axis.0 km2.5 km5 km7.5 km10 kmWeek of Sep 21 · Intervals: 6.65 km6.65 kmWk Sep 21Week of Sep 28 · Intervals: 7.6 km7.6 kmWk Sep 28Week of Oct 5 · Intervals: 3.8 kmWeek of Oct 5 · Tempo / Continuous: 4.6 km8.4 kmWk Oct 5Week of Oct 12 · Tempo / Continuous: 5.8 km5.8 kmWk Oct 12Week of Oct 19 · Tempo / Continuous: 4.6 km4.6 kmWk Oct 19Week of Oct 26 · Tempo / Continuous: 9.2 km9.2 kmWk Oct 26
Weekly running distance by training type and cumulative running total (Monday–Sunday weeks).
WeekIntervalsTempo / ContinuousLong RunsWeekly totalRunning total
Week of Sep 216.65 km0 km0 km (post-winter)6.65 km6.65 km
Week of Sep 287.6 km0 km0 km (post-winter)7.6 km14.25 km
Week of Oct 53.8 km4.6 km0 km (post-winter)8.4 km22.65 km
Week of Oct 120 km5.8 km0 km (post-winter)5.8 km28.45 km
Week of Oct 190 km4.6 km0 km (post-winter)4.6 km33.05 km
Week of Oct 260 km9.2 km0 km (post-winter)9.2 km42.25 km

06 / Then and now

Best times from 2013 and 2017.

Rough estimates recalled from the major training blocks; earlier logs were lost. Track repeats and a neighbourhood loop are different efforts, so compare paces loosely.

Best repeat time per session type, with pace per kilometre.
YearSessionBest repeatPace
201312 × 400 m1:082:50 /km
20178 × 800 m2:423:23 /km
20174 × 1600 m5:383:31 /km
2026I1 loop (0.95 km)3:343:45 /km

The evidence desk

How these numbers are made.

Google Drive Logs Sync & Direct On-Site Editor · No Terminal Required

Refresh from Google Docs or add an entry directly from the site.

🔄 Live Google Drive / Docs Sync & On-Site Publisher (records/athletics/running/Interval_Data.txt)Currently built through 2026-10-11 · Uses 0 API tokens to validate, update charts & tables live, and commit to GitHub.
All Doc Updates Hub ↗
➕ Option B — Paste or Type a New Entry Directly on the Site (0 Tokens · Updates Charts, Tables & GitHub)

Ready · Click "Check & Refresh Log Now" to pull from Google Docs, or open Option B above to paste a new entry directly on the site.

  1. Do it 100% from the site (Phone or Desktop): Either paste your Google Doc share link in Option A above and click ↻ Check & Refresh Log Now (0 Tokens), OR open ➕ Option B above, paste your new entry, and click ⚡ Append Entry, Update Charts & Publish from Site. Both immediately apply the 0-token regex formatter, redraw the interactive PowerBI charts, KPI cards, and tables on this page, relay across your devices, and commit to GitHub (when your GitHub PAT is saved in 🔐 Unlock Admin).
  2. Add a block per session: a line like I1 - (10/6/2026) - 4 Intervals, then one m:ss or m:ss.s time per line, then optionally Avg: m:ss. The interval count must match the times listed; the written average is kept beside the computed mean.
  3. Tempo runs go in records/athletics/running/Tempo_Run_Log.txt: a (10/12/2026) line, a Tempo Run - 5.8km (Route Name) line, the total time like 33:23.81, then the pace line like 5:45.5 min/km - 2.89m/s.
  4. Canonical repo file: records/athletics/running/Interval_Data.txt in plain text (.txt) (also mirrored under LiamMs_PandasProjects/Gaming-and-Performance-Log/; both copies are updated together when you click ☁️ Commit & Publish Log to GitHub).
  5. Optional local CLI sync: If you are in VS Code, you can also run python -B -m site_content.log_sync ; python -B -m site_content.build --also-local and push liammspandasprojects.

The latest entry, as written:

I1 - (10/11/2026) - 4 Intervals
3:41.4
3:34.8
3:37.3
3:34.0
Avg: 3:36.9

An older copy under LiamMs_PandasProjects/Gaming-and-Performance-Log/ is checked too: if it differs from the file above, the build stops instead of skipping the edit.