You can still access the old version of this page.

Tue 31st Dec 2024 at 10:51am by Alun

Run > Intervals
  • showers
  • breezy
  • Time
    24:54
  • Miles
    3.38
  • Min/mi
    7:22
  • Pacing
    89%
  • WAVA
    68.41
  • Stride(cm)
    137
  • Cals
    374
  • Watts
    405
  • Cadence
    159
  • BPM
    132
  • %MHR
    75.8
  • B/mi
    972
  • Asc(m)
    45
  • Surface
    Grass

Notes & Comments

Distance Group Grass Session
8 x 600m with a 30 seconds jogged recovery, didn't push too hard because my legs were shot to pieces after a couple of tough days.
One more tempo run in the morning and then generally easy in preparation for a heavy weekend (Kent champs on Saturday and the ditches in the KFL at Minnis Bay on Sunday)...

1) 0.37mi - 2:34(6:52/mi) 122/136bpm [837b/mi] 36cal 404/544W
2) 0.05mi - 28(9:02/mi) 127/133bpm [1147b/mi] 7cal 408/463W
3) 0.37mi - 2:35(6:56/mi) 132/135bpm [915b/mi] 40cal 404/521W
4) 0.04mi - 29(10:52/mi) 129/132bpm [1401b/mi] 7cal 382/475W
5) 0.37mi - 2:37(6:59/mi) 133/137bpm [928b/mi] 40cal 405/521W
6) 0.05mi - 30(10:19/mi) 135/137bpm [1394b/mi] 7cal 390/456W
7) 0.37mi - 2:38(7:01/mi) 136/143bpm [955b/mi] 41cal 406/532W
8) 0.05mi - 32(11:04/mi) 131/140bpm [1450b/mi] 7cal 375/454W
9) 0.37mi - 2:35(6:55/mi) 133/139bpm [920b/mi] 40cal 413/529W
10) 0.05mi - 30(10:32/mi) 129/133bpm [1359b/mi] 7cal 387/480W
11) 0.37mi - 2:40(7:08/mi) 132/137bpm [941b/mi] 40cal 403/530W
12) 0.05mi - 31(9:48/mi) 127/130bpm [1245b/mi] 7cal 397/473W
13) 0.37mi - 2:37(7:02/mi) 134/141bpm [943b/mi] 40cal 406/493W
14) 0.05mi - 34(11:06/mi) 130/133bpm [1442b/mi] 8cal 379/473W
15) 0.38mi - 2:36(6:54/mi) 136/143bpm [938b/mi] 40cal 409/531W
16) 0.05mi - 29(10:29/mi) 134/138bpm [1404b/mi] 7cal 400/483W
2:34 28 2:35 29 2:37 30 2:38 32 2:35 30 2:40 31 2:37 34 2:36 29

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

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.37 2:33 2:33 6:50 122 65-136 835 160 0-172 404 0-544 7/9
0.42 3:01 27 8:58 127 123-133 1138 152 150-160 407 371-463 1/1
0.80 5:35 2:34 6:56 132 124-135 915 163 154-166 404 332-521 7/8
0.84 6:02 27 10:43 128 124-132 1372 149 146-162 381 313-475 1/0
1.21 8:38 2:36 6:59 133 123-137 929 162 148-164 405 319-521 8/9
1.26 9:08 29 10:31 135 133-137 1420 150 146-162 389 340-456 2/1
1.63 11:45 2:37 7:02 136 129-143 956 161 148-164 406 327-532 7/7
1.68 12:15 30 10:59 131 123-140 1439 147 144-162 374 332-454 1/1
2.05 14:51 2:35 6:55 133 122-139 921 161 146-164 413 312-529 9/8
2.09 15:19 28 10:27 129 123-133 1348 148 144-160 387 332-480 2/1
2.47 17:58 2:39 7:08 132 123-137 941 159 146-162 403 330-530 7/9
2.52 18:29 31 10:02 127 124-130 1274 148 146-160 396 348-473 3/1
2.89 21:05 2:35 7:00 134 124-141 938 160 150-164 406 308-493 8/8
2.94 21:38 33 11:13 129 121-133 1446 146 142-162 378 327-473 1/1
3.31 24:13 2:35 6:54 136 121-143 938 161 144-166 409 317-531 10/9
3.36 24:42 29 +1 10:49 134 128-138 1450 147 142-164 400 354-483 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 143 max Delete HR Trace

  • Cadence Distribution

    159 avge / 172 max Stride Length: 137cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.0 161 3 21:08 6:59
    Walk 15.0 146 0.4 3:45 10:31

  • Power Distribution

    405W (544 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:44 51.93% More
    800m 3:31 7:04 58.90% More
    1km 4:22 7:01 61.86% More
    Mile 7:11 7:11 63.77% More
    5k 22:49 7:21 68.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:47 6:47 67.51
    5km 22:45 7:19 68.58
    5M 37:50 7:34 67.35
    10km 47:42 7:41 66.79
    10M 1:19:18 7:56 66.52
    Half 1:45:48 8:05 65.51
    20M 2:46:14 8:19 66.07
    Mara 3:41:47 8:28 66.04

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 113,904 Fetchies!
Already a Fetchie? Sign in here