You can still access the old version of this page.

Mon 16th Sep 2024 at 6:57pm by tipsku

Run > Coaching
  • breezy
  • Time
    40:34
  • Miles
    3.49
  • Min/mi
    11:37
  • WAVA
    42.79
  • Stride(cm)
    81
  • Cals
    279
  • Cadence
    170
  • BPM
    128
  • %MHR
    68.8
  • B/mi
    1488
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

Beginners week 9
After several longer runs with the group up to 7 km, I decided to do a shorter one for a change. With the options 5 or 6 km, everybody found something they were happy with. I needed a gentle recovery run after the antics of the weekend so I stayed in the back and ran an easy 7:10 pace. My legs felt better after the run than they did before. Cool conditions but not too cold, very nice to run in.

1) 0.62mi - 7:03(11:20/mi) 123/134bpm [1394b/mi] 49cal
2) 0.62mi - 7:09(11:31/mi) 126/134bpm [1451b/mi] 48cal
3) 0.62mi - 7:23(11:53/mi) 131/137bpm [1556b/mi] 52cal
4) 0.62mi - 7:07(11:27/mi) 131/136bpm [1501b/mi] 51cal
5) 0.62mi - 7:23(11:52/mi) 129/135bpm [1531b/mi] 49cal
6) 0.38mi - 4:30(11:50/mi) 127/134bpm [1503b/mi] 30cal
7:03 7:09 7:23 7:07 7:23 4:30
riggys99
Nice run coach
tipsku
Thanks. The recovery runs finally feel like proper recovery again. My HR stays in Z1 and I feel better afterwards
riggys99
Good

Map
Full Screen Pin To Top
  • ▲ Map Layers
0mi in 0

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.
0.13 1:22 1:22 10:53 119 88-134 1295 167 118-174 1/2
0.25 2:50 1:28 11:47 129 124-134 1520 169 166-172 2/3
0.38 10:50 8:00 +6:36 1:03:58 116 86-133 7421 166 70-178 2/8
0.50 12:21 1:31 12:09 126 122-132 1531 172 170-182 3/1
0.63 13:41 1:20 10:39 127 123-131 1352 173 170-176 3/3
0.75 15:01 1:21 10:45 127 122-133 1365 172 168-174 3/2
0.88 18:24 3:23 +1:49 27:03 122 94-133 3300 168 110-176 3/3
1.00 19:48 1:24 11:13 126 110-132 1413 173 172-176 2/2
1.13 21:10 1:22 10:58 128 124-134 1403 173 172-176 3/1
1.25 22:42 1:31 12:10 129 124-133 1569 170 164-174 2/3
1.38 24:16 1:35 12:37 130 126-133 1640 169 164-184 2/1
1.50 25:43 1:26 11:31 132 127-136 1521 169 166-174 1/1
1.63 27:11 1:29 11:49 133 128-137 1572 169 160-208 1/1
1.75 28:41 1:30 11:59 130 125-134 1557 167 146-180 2/2
1.88 30:07 1:25 11:24 133 129-136 1516 169 162-172 1/2
2.00 31:34 1:27 11:39 132 130-135 1537 169 166-172 2/1
2.13 32:58 1:24 11:14 133 129-136 1494 172 170-174 1/2
2.25 34:22 1:24 11:13 132 127-136 1480 171 170-174 0/2
2.38 35:48 1:26 11:27 128 121-133 1466 170 118-176 0/2
2.50 37:17 1:29 11:50 131 126-134 1550 170 168-174 1/2
2.63 38:42 1:25 11:24 130 126-135 1482 169 166-170 1/1
2.75 40:13 1:31 12:08 129 125-132 1565 170 168-172 1/2
2.88 41:45 1:32 12:14 130 126-132 1589 169 168-174 1/1
3.00 43:16 1:31 12:11 128 124-130 1559 168 166-170 2/2
3.13 44:42 1:26 11:28 126 122-131 1445 170 168-172 1/1
3.25 46:50 2:08 +39 17:01 127 115-134 2161 168 128-174 1/3
3.38 48:18 1:28 11:46 126 123-130 1483 171 166-180 1/2
3.49 49:40 1:22 12:12 128 123-130 1561 169 138-176 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 137 max Delete HR Trace

  • Cadence Distribution

    170 avge / 208 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.5 170 3.5 39:59 14:07
    Walk 1.1 117 0 38 36:55
    Still 0.1 - - 4 -
    Pause 15.3 - - 8:59 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:39 10:39 34.09% More
    800m 5:28 10:59 36.51% More
    1km 7:04 11:22 36.75% More
    Mile 11:30 11:30 38.42% More
    5k 38:33 12:24 40.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:13 10:13 43.22
    5km 35:41 11:29 43.24
    5M 1:00:19 12:04 41.74
    10km 1:16:40 12:20 41.11
    10M 2:09:38 12:58 39.95
    Half 2:54:38 13:20 38.68
    20M 4:38:34 13:56 38.05
    Mara 6:15:16 14:19 37.33

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry









Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 113,820 Fetchies!
Already a Fetchie? Sign in here