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!

Wed 13th Sep 2023 at 2:43pm by GlennR

Run > Intervals
  • Amazing
  • warm
  • Time
    1:02:03
  • Miles
    4.51
  • Min/mi
    13:45
  • Pacing
    59.3%
  • WAVA
    39.29
  • Stride(cm)
    81
  • Cals
    600
  • Watts
    247
  • Cadence
    144
  • BPM
    122
  • %MHR
    70.5
  • B/mi
    1677
  • Asc(m)
    10
  • Surface
    Road

Notes & Comments

Race pace efforts. Five minutes walk then walk-jog, 4 x 5 minutes at race pace with three minutes walk jog recoveries, fifteen minutes walk jog.

Performance condition zero, recovery time 26 hours.

Split Summary
===
1) 1mi - 14:45(14:45/mi) 104/123bpm [1534b/mi] 126cal 191/334W
2) 0.01mi - 15(17:04/mi) 121/122bpm [2064b/mi] 2cal 204/255W
3) 0.45mi - 5:00(11:10/mi) 136/141bpm [1519b/mi] 63cal 327/385W
4) 0.2mi - 3:00(15:14/mi) 123/140bpm [1873b/mi] 26cal 162/404W
5) 0.46mi - 5:00(10:53/mi) 139/144bpm [1513b/mi] 63cal 321/408W
6) 0.19mi - 3:00(15:53/mi) 124/145bpm [1969b/mi] 26cal 138/327W
7) 0.45mi - 5:00(11:11/mi) 140/146bpm [1566b/mi] 63cal 319/380W
8) 0.19mi - 3:00(15:54/mi) 127/145bpm [2018b/mi] 28cal 161/317W
9) 0.45mi - 5:00(11:10/mi) 142/146bpm [1586b/mi] 63cal 320/357W
10) 0.16mi - 3:00(18:31/mi) 122/146bpm [2259b/mi] 22cal 139/318W
11) 0.95mi - 15:00(15:49/mi) 114/127bpm [1803b/mi] 118cal 171/356W
12) 0mi - 3(11:45/mi) 98/99bpm [1152b/mi] 36/145W
14:45 15 5:00 3:00 5:00 3:00 5:00 3:00 5:00 3:00 15:00 3
EvilPixie
nice efforts
richmac
Nice running
GregP
Take the recovery number seriously, there's a good chap.

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.
1.00 14:45 14:45 14:45 104 58-123 1534 120 0-166 191 0-334 7/16
1.01 15:00 15 16:44 121 120-122 2025 125 114-134 204 180-255 0/0
1.46 19:59 4:59 11:09 136 117-141 1517 162 0-172 327 0-385 4/4
1.66 22:59 3:00 15:14 123 113-140 1873 97 0-164 161 0-404 3/3
2.12 28:00 5:00 10:53 139 117-144 1513 164 0-174 321 0-408 4/3
2.31 30:59 3:00 15:52 124 106-145 1967 89 0-164 137 0-327 3/1
2.75 36:00 5:00 11:12 140 116-146 1567 163 0-170 319 0-380 5/3
2.94 38:59 3:00 15:53 127 119-145 2016 103 0-164 161 0-317 2/1
3.39 43:59 5:00 11:10 142 117-146 1587 165 124-172 320 175-357 5/4
3.55 47:00 3:00 18:33 122 107-146 2263 106 0-162 139 0-318 2/2
4.50 1:04:20 17:21 +1 18:17 114 92-127 2084 111 0-168 171 0-356 12/12
4.50 1:04:24 4 +1 19:30 98 98-99 1912 29 0-114 36 0-145 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 146 max Delete HR Trace

  • Cadence Distribution

    144 avge / 174 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 58.3 163 3.1 36:33 12:26
    Walk 37.7 115 1.4 25:09 18:18
    Still 0.5 - - 20 -
    Pause 3.5 - - 2:22 -

  • Power Distribution

    247W (408 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:37 10:33 34.68% More
    800m 5:28 10:59 40.06% More
    1km 7:22 11:51 39.31% More
    Mile 11:50 11:50 42.84% More
    5k 39:09 12:36 42.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:40 11:40 43.47
    5km 41:02 13:12 40.43
    5M 1:09:34 13:55 39.07
    10km 1:28:32 14:15 38.42
    10M 2:30:05 15:01 37.34
    Half 3:22:30 15:27 36.59
    20M 5:23:47 16:11 35.92
    Mara 7:16:51 16:40 35.67
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 114,295 Fetchies!
Already a Fetchie? Sign in here