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Sun 1st Sep 2024 at 2:05pm by EvilPixie

Run > Intervals

  • Not good
  • warm
  • Time
    1:08:26
  • Miles
    4.79
  • Min/mi
    14:17
  • Pacing
    43.1%
  • WAVA
    38.05
  • Stride(cm)
    74
  • Cals
    582
  • Cadence
    152
  • BPM
    160
  • %MHR
    80.2
  • B/mi
    2292
  • Asc(m)
    68
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Shocking aborted session

Performance score 3
Recovery 31

Warmup

1) 0.34mi - 5:00(14:31/mi) 132/145bpm [1916b/mi] 38cal
2) 0.07mi - 1:00(14:22/mi) 142/146bpm [2039b/mi] 8cal

Drills
3) 0.04mi - 30(11:11/mi) 147/153bpm [1643b/mi] 5cal
4) 0.03mi - 30(17:09/mi) 155/156bpm [2658b/mi] 4cal
5) 0.04mi - 30(11:25/mi) 153/156bpm [1746b/mi] 5cal
6) 0.03mi - 30(16:43/mi) 156/158bpm [2608b/mi] 4cal
7) 0.04mi - 30(12:10/mi) 155/159bpm [1885b/mi] 4cal
8) 0.03mi - 30(17:52/mi) 161/163bpm [2878b/mi] 5cal
9) 0.04mi - 30(11:57/mi) 157/160bpm [1875b/mi] 4cal
10) 0.03mi - 30(19:25/mi) 162/164bpm [3146b/mi] 4cal
11) 0.03mi - 34(18:41/mi) 154/160bpm [2878b/mi] 4cal
12) 0.03mi - 30(14:18/mi) 146/149bpm [2087b/mi] 3cal
13) 0.04mi - 30(14:15/mi) 147/149bpm [2096b/mi] 4cal
14) 0.04mi - 30(12:50/mi) 147/149bpm [1885b/mi] 4cal
15) 0.04mi - 30(13:36/mi) 151/151bpm [2052b/mi] 4cal
16) 0.03mi - 41(24:31/mi) 143/151bpm [3505b/mi] 4cal

Plan was 10 sets of 1/2m @11:15-11:35
3 min walking recovery

Rep1 felt really good pace ✅
17) 0.5mi - 5:41(11:27/mi) 164/176bpm [1877b/mi] 57cal
18) 0.15mi - 3:00(19:31/mi) 152/177bpm [2967b/mi] 20cal

Rep2 is this pace feeling easier ? Pace ✅
19) 0.5mi - 5:42(11:28/mi) 167/180bpm [1915b/mi] 57cal
20) 0.14mi - 3:00(20:48/mi) 161/179bpm [3349b/mi] 22cal

Rep3 feeling a lot harder but pace ✅
21) 0.5mi - 5:44(11:32/mi) 169/176bpm [1949b/mi] 57cal
22) 0.15mi - 3:00(19:23/mi) 163/177bpm [3160b/mi] 22cal

Rep 4 stitch and feeling queasy just off pace
23) 0.5mi - 5:48(11:39/mi) 173/179bpm [2016b/mi] 59cal
24) 0.14mi - 3:00(20:58/mi) 165/177bpm [3460b/mi] 23cal

Rep5 started good then felt like I’d hit a wall really struggling

25) 0.5mi - 6:01(12:06/mi) 173/180bpm [2093b/mi] 54cal
26) 0.13mi - 3:00(22:16/mi) 153/174bpm [3408b/mi]

Rep6 was like treacle

Sat on wall for recovery feeling shocking
27) 0.5mi - 6:11(12:26/mi) 170/177bpm [2113b/mi] 55cal
28) 0.02mi - 3:00(2:06:41/mi) 156/174bpm [19763b/mi] 19cal

Rep7 failed, couldn’t get going tried to even get to 12s but nothing so aborted
29) 0.15mi - 2:05(13:46/mi) 158/171bpm [2176b/mi] 17cal
5:00 1:00 30 30 30 30 30 30 30 30 34 30 30 30 30 41 5:41 3:00 5:42 3:00 5:44 3:00 5:48 3:00 6:01 3:00 6:11 3:00 2:05
Ness
Well done! 👏
Jaks
Well done Pix 👏
EvilPixie
Thanks ness, wasn’t to plan but better than nothing I guesd
Ness
Sorry. Only just read notes. Hope you feel better next time x
EvilPixie
No worries ness!
Worse run in ages
Velociraptor
Good chunk of hard running. I'd suggest a longer warm up next time (at least a mile; I do 1.5-2 miles) and 6 efforts followed by as long a cool down as you want.
Autumnleaves
You did some good paces there - I agree with Vrap - I do at least a mile, sometimes 1.5 - easy running before anything else x
geordiegirl
You did some great pace intervals and agree with v-rap a longer warm up, my coached training tended to be 10-15m warm up and only one training - intervals/hills per week garmin seems to have you doing a heck of a lot of hard sessions. But you’re doing brilliant so don’t beat yourself up.
geordiegirl
And half mile sets are huge! Totally impressed at what you’ve achieved.
EvilPixie
Thanks guys
The garmin session has 5 mins plus those silly drills

I’ve always thought they were short but you know follow the plan trust the process etc.
Velociraptor
It can be quite helpful to do activation drills after warming up and before doing hard efforts. That part of the session is fine. But it's worth warming up properly even if it's in the form of 15-20 minutes of walking before the 5 minutes of easy running, and a wise coach would have stopped the efforts after the 6th or even the 5th rep when it was clear that your ability to hold the pace was dropping off.
EvilPixie
Thank you xx
Rosehip
I think that's a daft number of reps at that effort and wouldn't have attempted it. Great effort, Pix :)
EvilPixie
Thank you RH 😁

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.34 7:45 7:45 +2 22:30 130 92-145 2925 138 0-164 14/12
0.41 8:44 59 14:15 142 137-146 2023 147 126-160 1/0
0.46 9:13 29 11:05 147 144-153 1629 164 126-178 1/1
0.48 9:42 29 17:32 155 153-155 2718 142 118-176 0/1
0.53 10:11 29 11:14 153 150-157 1719 162 122-180 1/0
0.56 10:40 29 16:55 156 155-158 2639 139 122-180 1/1
0.60 11:09 29 12:00 156 152-159 1873 130 0-176 2/0
0.62 11:38 29 18:24 160 159-163 2944 124 86-176 2/0
0.66 12:07 29 11:45 158 155-160 1858 150 0-180 1/1
0.69 12:36 29 19:51 161 160-163 3197 127 88-176 1/0
0.72 13:08 32 18:13 154 149-160 2807 122 114-162 2/0
0.75 13:37 29 14:19 146 144-149 2090 109 0-170 1/2
0.79 14:07 30 14:35 147 146-148 2143 77 0-168 0/2
0.82 14:37 30 12:49 148 146-149 1898 132 0-176 0/2
0.86 15:07 30 13:35 150 149-151 2038 156 120-174 0/2
0.89 15:47 40 24:05 143 133-151 3443 114 0-146 0/1
1.39 21:29 5:42 11:28 163 132-176 1869 160 0-172 8/8
1.54 24:28 2:59 19:41 150 133-177 2952 116 0-166 3/5
2.03 30:28 6:00 +1 12:05 166 131-180 2005 162 0-172 11/11
2.18 33:27 2:59 20:48 161 149-179 3348 109 0-170 5/3
2.67 39:11 5:45 11:33 168 149-176 1941 160 0-172 6/18
2.83 42:10 2:59 19:20 163 154-176 3152 118 0-232 7/2
3.32 48:35 6:24 +1 12:55 172 158-179 2222 161 0-232 8/12
3.47 51:34 3:00 21:04 165 156-177 3475 113 0-162 6/2
3.96 57:35 6:00 12:05 173 155-180 2091 158 0-170 4/16
4.10 1:02:10 4:35 +1 34:12 154 149-174 5266 100 0-164 2/6
4.59 1:09:49 7:40 +2 15:26 170 152-177 2625 158 0-170 9/7
4.62 1:12:12 2:23 1:42:27 161 143-173 16494 30 0-156 1/6
4.77 1:16:50 4:38 +3 30:42 157 142-171 4819 123 0-172 8/3
4.77 1:16:50 0 +1 0 171 171-171 NAN 166 166-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    160 avge / 180 max Delete HR Trace
  • Climb Gradient Min/mi
    11 1.6% 14:30
  • Cadence Distribution

    152 avge / 232 max Stride Length: 74cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 61.1 165 3.8 43:43 13:38
    Walk 25.3 115 0.9 21:45 23:03
    Still 3.5 - - 2:59 -
    Pause 10.1 - - 8:42 -
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:40 10:43 36.72% More
    800m 5:40 11:24 37.85% More
    1km 7:37 12:16 36.68% More
    Mile 13:01 13:01 36.65% More
    5k 42:29 13:41 39.23% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:33 11:33 41.30
    5km 41:51 13:28 39.82
    5M 1:11:51 14:22 37.87
    10km 1:31:58 14:48 37.04
    10M 2:37:54 15:47 35.56
    Half 3:34:35 16:23 34.18
    20M 5:47:01 17:21 33.26
    Mara 7:51:35 18:00 32.43
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