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Thu 21st Sep 2023 at 6:19am by Ness
Run > Intervals
Amazing
-
Time
30:16
-
Miles
2.82
-
Min/mi
10:44
-
Pacing
79.5%
-
WAVA
51.45
-
Stride(cm)
90
-
Cals
269
-
Cadence
166
-
BPM
131
-
%MHR
71.1
-
B/mi
1411
-
Asc(m)
22
-
Surface
Road
Notes & Comments
13 comments
7x400 metres with 2 minutes recovery. Felt good. Would like to try to improve the pace a bit next time......
1) 0.25mi - 2:11(8:45/mi) 124/135bpm [1086b/mi] 20cal
2) 0.14mi - 2:00(13:54/mi) 121/136bpm [1681b/mi] 14cal
3) 0.25mi - 2:17(9:09/mi) 136/144bpm [1245b/mi] 25cal
4) 0.15mi - 2:00(13:47/mi) 130/142bpm [1791b/mi] 15cal
5) 0.25mi - 2:15(9:02/mi) 136/140bpm [1227b/mi] 20cal
6) 0.16mi - 2:00(12:34/mi) 123/139bpm [1546b/mi] 14cal
7) 0.25mi - 2:24(9:35/mi) 137/144bpm [1312b/mi] 26cal
8) 0.14mi - 2:00(13:52/mi) 127/143bpm [1761b/mi] 14cal
9) 0.25mi - 2:20(9:20/mi) 137/145bpm [1278b/mi] 24cal
10) 0.15mi - 2:00(13:32/mi) 130/144bpm [1758b/mi] 15cal
11) 0.25mi - 2:26(9:43/mi) 135/147bpm [1312b/mi] 25cal
12) 0.14mi - 2:00(14:03/mi) 126/146bpm [1770b/mi] 14cal
13) 0.25mi - 2:23(9:32/mi) 137/144bpm [1307b/mi] 25cal
14) 0.18mi - 2:00(10:51/mi) 140/144bpm [1518b/mi] 18cal
2:11 2:00 2:17 2:00 2:15 2:00 2:24 2:00 2:20 2:00 2:26 2:00 2:23 2:00
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
31 |
31 |
8:22 |
110 100-121 |
920 |
169 114-180 |
2/1 |
0.13 |
1:06 |
35 |
9:15 |
124 122-129 |
1147 |
175 174-176 |
0/2 |
0.19 |
1:39 |
33 |
8:49 |
130 127-132 |
1147 |
176 174-178 |
0/2 |
0.25 |
2:12 |
33 |
8:47 |
133 132-135 |
1168 |
176 176-178 |
0/5 |
0.31 |
3:15 |
1:03 |
16:52 |
122 109-136 |
2057 |
144 118-246 |
1/0 |
0.38 |
3:59 |
44 |
11:40 |
115 110-120 |
1341 |
166 160-168 |
2/0 |
0.44 |
4:33 |
34 |
9:10 |
125 121-129 |
1146 |
173 168-178 |
1/1 |
0.50 |
5:08 |
34 |
9:09 |
133 128-138 |
1216 |
177 176-178 |
1/2 |
0.56 |
5:42 |
35 |
9:15 |
140 138-143 |
1294 |
176 174-178 |
1/1 |
0.63 |
6:18 |
36 |
9:33 |
140 138-143 |
1337 |
177 176-178 |
1/1 |
0.69 |
7:19 |
1:01 |
16:17 |
137 128-141 |
2231 |
132 112-176 |
0/1 |
0.75 |
8:03 |
44 |
11:42 |
124 123-127 |
1451 |
161 120-170 |
1/0 |
0.81 |
8:40 |
37 |
9:51 |
129 123-132 |
1270 |
171 166-180 |
0/2 |
0.88 |
9:14 |
34 |
9:09 |
135 134-137 |
1235 |
174 172-176 |
0/7 |
0.94 |
9:48 |
34 |
9:03 |
137 136-138 |
1239 |
173 172-174 |
0/8 |
1.00 |
10:22 |
34 |
8:57 |
138 136-139 |
1235 |
175 174-176 |
0/5 |
1.06 |
11:07 |
45 |
11:56 |
137 131-139 |
1636 |
154 92-174 |
0/6 |
1.13 |
11:59 |
52 |
13:52 |
118 107-130 |
1636 |
139 126-166 |
0/2 |
1.19 |
12:37 |
39 |
10:21 |
120 112-126 |
1243 |
169 164-174 |
1/0 |
1.25 |
13:13 |
36 |
9:29 |
130 125-136 |
1234 |
173 170-176 |
1/1 |
1.31 |
13:50 |
37 |
9:44 |
139 137-141 |
1354 |
174 172-176 |
3/0 |
1.38 |
14:26 |
37 |
9:50 |
139 138-141 |
1368 |
176 174-176 |
2/0 |
1.44 |
15:02 |
36 |
9:29 |
140 137-143 |
1328 |
176 174-176 |
0/2 |
1.50 |
16:05 |
1:03 |
16:50 |
134 124-144 |
2256 |
138 118-176 |
0/2 |
1.56 |
16:48 |
43 |
11:34 |
119 114-123 |
1376 |
166 158-172 |
1/0 |
1.63 |
17:27 |
38 |
10:08 |
126 123-129 |
1277 |
172 164-178 |
1/1 |
1.69 |
18:04 |
37 |
9:55 |
135 130-140 |
1339 |
176 174-180 |
1/1 |
1.75 |
18:38 |
35 |
9:12 |
139 139-140 |
1279 |
175 174-176 |
0/2 |
1.81 |
19:12 |
33 |
8:56 |
142 139-144 |
1268 |
176 174-180 |
0/3 |
1.88 |
20:03 |
51 |
13:41 |
139 128-145 |
1901 |
146 124-178 |
0/1 |
1.94 |
20:50 |
47 |
12:38 |
123 118-130 |
1555 |
152 122-170 |
2/0 |
2.00 |
21:34 |
44 |
11:45 |
134 132-136 |
1575 |
170 168-180 |
3/0 |
2.06 |
22:09 |
34 |
9:08 |
132 127-134 |
1206 |
177 176-180 |
0/3 |
2.13 |
22:45 |
36 |
9:42 |
132 131-135 |
1281 |
175 174-176 |
1/1 |
2.19 |
23:21 |
36 |
9:33 |
137 135-139 |
1308 |
175 174-178 |
2/0 |
2.25 |
24:05 |
44 |
11:39 |
142 136-147 |
1653 |
168 120-174 |
0/1 |
2.31 |
25:06 |
1:01 |
16:22 |
126 113-142 |
2061 |
128 114-166 |
1/0 |
2.38 |
25:48 |
42 |
11:13 |
120 113-125 |
1345 |
170 166-174 |
1/0 |
2.44 |
26:24 |
36 |
9:42 |
129 126-131 |
1251 |
176 174-182 |
1/1 |
2.50 |
27:00 |
36 |
9:39 |
138 131-144 |
1332 |
178 176-180 |
0/1 |
2.56 |
27:36 |
36 |
9:31 |
141 138-143 |
1341 |
176 174-178 |
2/1 |
2.63 |
28:12 |
36 |
9:39 |
139 134-141 |
1340 |
175 174-176 |
1/0 |
2.69 |
28:53 |
41 |
10:51 |
140 137-141 |
1519 |
174 170-176 |
0/1 |
2.75 |
29:34 |
40 |
10:48 |
141 137-144 |
1522 |
172 170-174 |
0/2 |
2.81 |
30:14 |
41 |
10:55 |
139 136-143 |
1518 |
170 168-172 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.6 |
173 |
2.6 |
25:18 |
9:54 |
Walk |
16.4 |
122 |
0.3 |
4:58 |
19:11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:46 |
47.05% |
More |
800m |
5:05 |
10:14 |
45.08% |
More |
1km |
6:16 |
10:05 |
47.50% |
More |
Mile |
10:22 |
10:22 |
48.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:53 |
9:53 |
50.77 |
5km |
33:36 |
10:49 |
51.65 |
5M |
56:11 |
11:14 |
50.00 |
10km |
1:11:03 |
11:26 |
49.22 |
10M |
1:58:46 |
11:53 |
48.67 |
Half |
2:38:59 |
12:08 |
48.18 |
20M |
4:11:05 |
12:33 |
46.97 |
Mara |
5:36:06 |
12:50 |
45.95 |
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Excellent, well done! Would like to.... ?
Ahh, the rest has now appeared.
I think you could!
Sorry, Sigh. I'm still getting used to the slightly different way of editing training! 😜😂
I believe you can too.
Thanks, AL.
And, FF. Yes. I am going to try and be more focused. After all I'll be targeting a PB at a certain race next spring! 😉
Well done
brilliant
Thanks, both. 😊
These efforts are good. I think you could go faster for them too, but am always wary of suggesting pushing harder because you're good at staying uninjured despite your hip replacement so your subconscious pace judgement may actually be optimal.
Thanks, Vrap. Hadn't thought of that. Perhaps there is an element of subconscious assessment there.
makes sense