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Tue 30th Apr 2024 at 9:56am by Goofee
Run > Intervals
- breezy
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Time
42:20
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Miles 3.68
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Min/mi 11:30
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Pacing
65.8%
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WAVA
44.70
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Stride(cm)
87
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Cals
473
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Cadence
161
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BPM
128
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%MHR
75.6
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B/mi 1478
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Asc(m)
107
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Hillscore
21
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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
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
Pin Map |
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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
- BPM
- WHR
- MHR
- Bands
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
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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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.
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.
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!
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!