Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!

Thu 3rd Apr 2025 at 12:32pm by Trundle

Run > Intervals
  • Time
    53:22
  • Miles
    3.76
  • Min/mi
    14:12
  • Pacing
    79%
  • WAVA
    42.52
  • Stride(cm)
    83
  • Cals
    373
  • Watts
    175
  • Cadence
    137
  • BPM
    150
  • %MHR
    76.6
  • B/mi
    2131
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

15min warmup, 4x40sec @ 8:30 min/mile pace with 3 min recovery, 5 min recovery and repeat, 10min cooldown

Ran too fast in intervals, but felt really strong! Great run on a lovely day.

1) 1mi - 13:16(13:16/mi) 144/157bpm [1911b/mi] 99cal 208/278W
2) 0.13mi - 1:44(13:05/mi) 156/161bpm [2042b/mi] 13cal 202/222W
3) 0.09mi - 40(7:41/mi) 170/176bpm [1306b/mi] 7cal 284/323W
4) 0.16mi - 3:00(18:19/mi) 149/176bpm [2729b/mi] 20cal 116/314W
5) 0.08mi - 40(7:58/mi) 158/171bpm [1259b/mi] 6cal 276/353W
6) 0.18mi - 3:00(17:07/mi) 147/171bpm [2516b/mi] 18cal 127/322W
7) 0.08mi - 40(8:04/mi) 164/173bpm [1323b/mi] 7cal 290/332W
8) 0.16mi - 3:00(18:14/mi) 147/173bpm [2680b/mi] 18cal 114/295W
9) 0.09mi - 40(7:14/mi) 163/174bpm [1180b/mi] 6cal 321/382W
10) 0.27mi - 5:00(18:33/mi) 145/175bpm [2689b/mi] 29cal 124/334W
11) 0.08mi - 40(7:54/mi) 164/172bpm [1295b/mi] 6cal 293/373W
12) 0.17mi - 3:00(17:58/mi) 150/172bpm [2695b/mi] 18cal 113/332W
13) 0.09mi - 40(7:25/mi) 165/176bpm [1225b/mi] 6cal 320/375W
14) 0.16mi - 3:00(18:43/mi) 149/176bpm [2790b/mi] 18cal 97/348W
15) 0.08mi - 40(8:03/mi) 161/171bpm [1295b/mi] 7cal 300/387W
16) 0.17mi - 3:00(18:10/mi) 151/172bpm [2742b/mi] 19cal 118/310W
17) 0.09mi - 40(7:39/mi) 162/174bpm [1238b/mi] 7cal 277/353W
18) 0.67mi - 10:00(14:52/mi) 156/174bpm [2319b/mi] 69cal 175/316W
19) 0mi - 2(30:23/mi) 158/158bpm [4801b/mi]
13:16 1:44 40 3:00 40 3:00 40 3:00 40 5:00 40 3:00 40 3:00 40 3:00 40 10:00 2

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.
1.00 13:16 13:16 13:16 144 102-157 1910 150 0-158 208 0-278 13/19
1.13 14:59 1:43 13:05 156 151-161 2042 151 148-154 202 189-222 2/4
1.22 15:38 39 7:35 170 161-176 1289 172 148-178 282 189-323 1/1
1.38 18:37 2:59 18:25 149 137-176 2745 103 0-178 116 0-314 3/5
1.46 19:16 39 7:56 158 138-171 1255 161 0-180 276 0-353 2/1
1.64 22:15 2:59 17:08 147 136-171 2518 114 0-176 127 0-322 5/6
1.72 22:54 39 8:02 164 149-173 1319 169 150-178 290 179-332 1/2
1.88 25:53 2:59 18:24 147 133-173 2705 115 0-178 114 0-295 2/3
1.97 26:33 40 7:14 163 146-174 1180 175 106-186 316 92-382 1/1
2.24 31:32 4:59 18:38 145 135-175 2701 113 0-180 124 0-334 8/7
2.32 32:11 39 7:50 164 149-172 1286 173 150-186 294 110-373 2/1
2.49 35:10 2:59 18:07 150 134-172 2718 115 0-186 113 0-332 3/3
2.57 35:49 39 7:24 166 149-176 1229 179 112-186 320 117-375 1/0
2.73 38:48 2:59 18:48 149 137-176 2801 100 0-186 97 0-348 4/2
2.81 39:27 39 8:00 161 144-171 1288 172 150-176 300 162-387 1/0
2.98 42:26 2:59 18:15 151 141-172 2755 109 0-176 118 0-310 4/3
3.06 43:05 39 7:36 162 146-174 1230 167 0-186 277 53-353 2/1
3.73 53:04 9:59 14:52 156 149-174 2320 141 0-184 175 0-316 15/9
3.73 53:05 1 +1 2:58:49 158 158-158 28253 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 176 max Delete HR Trace

  • Cadence Distribution

    137 avge / 186 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.7 152 2.9 37:12 12:42
    Walk 30.1 101 0.8 16:04 19:20
    Still 0.2 - - 5 -

  • Power Distribution

    175W (387 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:47 11:11 38.95% More
    800m 6:07 12:17 41.36% More
    1km 7:45 12:29 42.03% More
    Mile 12:41 12:41 42.49% More
    5k 43:42 14:04 42.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:07 13:07 41.11
    5km 43:36 14:02 42.93
    5M 1:12:11 14:26 41.96
    10km 1:30:53 14:38 41.49
    10M 2:30:31 15:03 41.51
    Half 3:20:23 15:18 41.38
    20M 5:13:48 15:41 40.76
    Mara 6:57:48 15:57 40.13

Bespoke Fields

Amend your bespoke fields
Type of training
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
You can still access the old version of this page.







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 114,237 Fetchies!
Already a Fetchie? Sign in here