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Tue 30th Apr 2024 at 9:56am by Goofee

Run > Intervals
  • breezy
  • Time
    42:20
  • Miles
    3.68
  • Min/mi
    11:30
  • Pacing
    65.8%
  • WAVA
    44.70
  • Stride(cm)
    87
  • Cals
    473
  • Cadence
    161
  • BPM
    128
  • %MHR
    75.6
  • B/mi
    1478
  • Asc(m)
    107
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

4 comments
Fast Beyond Fifty 5k plan; hill session

Warm-up with drills and strides, 8 x 1 min uphill @7:14 - 7:39/mi, cool-down.

Completely overdid interval pace (6:39, 6:58, 6:57) and thus only managed 3 repeats before I was done. Good learning for future! Slight remaining R hip and hamstring soreness also made curtailment the sensible option.

0.62mi - 6:08(9:51/mi) 129/139bpm [1272b/mi] 76cal 6.09/6.68mph
2) 0.62mi - 6:11(9:58/mi) 136/145bpm [1355b/mi] 83cal 6.02/7.99mph
3) 0.4mi - 5:41(14:13/mi) 132/149bpm [1876b/mi] 68cal 4.22/10.52mph
4) 0.13mi - 50(6:39/mi) 128/146bpm [852b/mi] 8cal 9.01/10.67mph
5) 0.13mi - 2:19(17:49/mi) 124/146bpm [2209b/mi] 23cal 3.37/10.5mph
6) 0.12mi - 51(6:58/mi) 125/148bpm [871b/mi] 7cal 8.61/10.52mph
7) 0.13mi - 2:21(17:49/mi) 122/150bpm [2174b/mi] 22cal 3.37/9.75mph
8) 0.12mi - 51(6:57/mi) 126/143bpm [875b/mi] 7cal 8.64/9.93mph
9) 0.62mi - 9:14(14:51/mi) 124/144bpm [1842b/mi] 89cal 4.04/9.6mph
10) 0.62mi - 6:19(10:10/mi) 131/137bpm [1332b/mi] 71cal 5.9/6.74mph
11) 0.16mi - 1:34(9:43/mi) 134/139bpm [1303b/mi] 19cal 6.17/6.49mph
6:08 6:11 5:41 50 2:19 51 2:21 51 9:14 6:19 1:34
Velociraptor
Interesting! Is that a personalised plan or an open access one?
It's easy to overcook efforts but I'm sure you'll pace the next set better.
Goofee
It's a 'Coach Parry' plan which is costing $10 per month, they have plans covering everything from 5k to 100 miles. YouTube kept forcing me to watch their videos about how to train as an older runner, my previous method of essentially just doing a load of easy miles without any real strength or conditioning work has become impossible to maintain and I was unable to keep kidding myself that I was happy just plodding around, so I thought I'd give it a go. Currently I'm just getting used to the sessions, a 12 week plan focussed on a sub 24 parkrun at the end of August will start at the beginning of June.
Velociraptor
That's what I found when I Googled. It sounds nicely in line with the widely accepted principle that as we get older we should prioritise strength and intensity rather than defaulting to long slow stuff. Good luck!
Goofee
Thank you! I've been guilty of closed-mindedness about looking at alternatives to the long slow stuff, an unfortunate "I know what works for me" attitude! Two 60-something friends achieving great results recently (a first sub 3 marathon for one, vet60 club record at 5k for the other) have finally convinced me I need to do something different!
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Pace

44% 10% 31% 8% 3% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 47 47 12:24 100 72-124 1240 162 160-164 1/1
0.13 1:28 41 10:59 131 125-137 1440 162 160-164 2/0
0.19 2:04 36 9:41 128 127-130 1239 163 162-164 1/0
0.25 2:39 35 9:16 130 129-131 1204 164 162-164 1/0
0.31 3:15 37 9:46 132 131-134 1288 164 164-166 1/0
0.38 3:48 33 8:51 133 132-134 1176 165 162-168 1/1
0.44 4:23 35 9:18 133 131-138 1236 166 166-166 2/0
0.50 4:59 35 9:23 134 133-136 1258 166 164-168 2/0
0.56 5:35 36 9:44 135 134-137 1313 167 166-168 3/0
0.63 6:09 34 9:00 138 138-139 1242 166 166-166 1/0
0.69 6:44 35 9:20 137 135-137 1279 166 166-166 1/1
0.75 7:19 35 9:22 136 135-137 1274 168 166-176 2/0
0.81 7:50 31 8:13 137 136-138 1125 175 164-186 1/1
0.88 8:23 33 8:55 139 137-140 1240 173 164-186 0/1
0.94 9:02 38 10:15 135 132-138 1383 178 164-212 1/5
1.00 9:39 37 10:00 131 129-133 1309 165 162-168 0/9
1.06 10:15 36 9:36 131 130-133 1258 169 160-194 0/6
1.13 10:55 40 10:33 138 135-142 1457 163 156-194 2/3
1.19 11:39 45 11:55 138 134-143 1644 177 156-198 1/5
1.25 12:20 41 10:53 140 137-143 1524 165 164-168 0/3
1.31 12:51 31 8:18 134 133-135 1112 171 160-190 0/5
1.38 13:23 32 8:25 139 135-144 1169 168 158-192 3/2
1.44 14:12 50 13:12 140 139-142 1849 157 156-160 0/4
1.50 14:47 35 9:22 144 141-149 1348 171 154-200 2/1
1.56 15:24 37 9:50 144 141-146 1416 161 160-162 0/4
1.63 16:08 43 11:31 136 134-138 1567 163 162-164 0/3
1.69 18:12 2:04 33:08 114 103-131 3778 189 122-210 2/0
1.75 18:41 29 7:47 136 127-146 1057 204 198-208 4/0
1.81 19:37 56 14:57 140 132-144 2093 156 114-198 2/3
1.88 20:42 1:05 17:26 119 110-129 2075 118 116-120 0/3
1.94 21:25 42 11:13 109 107-110 1223 157 116-208 1/1
2.00 21:50 25 6:44 129 116-140 868 198 186-206 4/0
2.06 22:49 59 15:52 140 123-150 2221 146 110-200 1/2
2.13 23:53 1:03 16:54 115 108-118 1943 121 116-122 0/3
2.19 24:37 44 11:45 111 108-118 1304 163 116-198 2/2
2.25 25:01 24 6:26 129 121-139 829 197 194-198 3/0
2.31 26:13 1:12 19:08 132 120-143 2526 147 100-194 4/0
2.38 27:11 59 15:41 124 117-128 1945 144 100-156 4/0
2.44 28:06 55 14:42 126 121-128 1852 157 156-158 5/0
2.50 29:12 1:06 17:29 118 114-124 2064 110 106-114 4/0
2.56 30:20 1:08 18:12 114 110-119 2075 109 106-118 9/0
2.63 31:20 59 15:52 124 118-130 1967 133 106-150 9/0
2.69 32:06 47 12:24 126 125-126 1563 155 152-156 1/1
2.75 32:47 41 10:55 127 126-129 1387 160 158-162 2/1
2.81 33:29 42 11:13 127 127-128 1424 160 158-162 1/1
2.88 34:12 42 11:16 130 128-131 1466 159 156-160 1/0
2.94 34:51 39 10:26 130 127-130 1356 160 158-162 0/1
3.00 35:31 40 10:41 129 128-130 1377 160 160-162 1/2
3.06 36:15 44 11:49 129 127-131 1525 161 160-162 0/2
3.13 36:50 34 9:11 131 130-131 1203 161 160-162 0/2
3.19 37:30 40 10:44 130 130-131 1395 160 160-162 0/1
3.25 38:10 40 10:38 131 130-132 1392 161 160-164 1/1
3.31 38:48 38 10:12 131 130-132 1336 159 156-160 0/3
3.38 39:21 33 8:49 131 130-132 1155 161 158-164 0/2
3.44 39:57 36 9:44 131 129-133 1275 161 160-162 1/1
3.50 40:34 37 9:49 134 131-137 1315 161 160-162 0/1
3.56 41:10 36 9:39 136 135-138 1311 163 162-164 1/1
3.63 41:47 37 9:45 132 131-135 1286 161 160-162 0/2
3.68 42:19 32 9:51 132 131-133 1301 162 160-162 0/1

Heart

128/150max
  • Show Beats/Mile

Elevation

Asc 107m, Range 49m, Flat prediction 42:32
Elevation Graph
Biggest Climbs (m) Min/mi
48 7.0% 14:53
17 1.3% 9:34
See your biggest climbs

Cadence

161 (212 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.7 170 3.2 33:43 10:24
Walk 20.2 114 0.4 8:32 19:32
Still 0.2 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:13 8:55 39.79% More
800m 4:31 9:06 46.54% More
1km 5:41 9:10 48.18% More
Mile 9:25 9:25 49.46% More
5k 36:30 11:45 43.48% More

Predictions

Dist Time Per Mile WAVA
1M 10:38 10:38 43.80
5km 35:23 11:23 44.86
5M 58:35 11:43 44.28
10km 1:13:46 11:52 43.99
10M 2:02:09 12:13 44.00
Half 2:42:38 12:25 43.43
20M 4:14:40 12:44 43.95
Mara 5:39:04 12:56 44.02

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