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 14th May 2025 at 12:06pm by Mark J 🇳🇿

Run > Intervals

  • Time
    1:08:01
  • Miles
    8.75
  • Min/mi
    7:46
  • Pacing
    82.7%
  • WAVA
    67.11
  • Stride(cm)
    122
  • Cals
    868
  • Watts
    255
  • Cadence
    170
  • BPM
    139
  • %MHR
    80.4
  • B/mi
    1081
  • Asc(m)
    153
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

14k VO2 Max Intervals

Harder session today and beginning to feel the impact of the extra HIIT effort this week. I may not have actually done that much in reality, but it feels like I have. Oh well, we have days/weeks like that.

I hit the pace levels but didn't get anywhere near the required HR. Not sure if that's a good thing or a bad thing but I know I'm knackered :)

Aches: Right piriformis 2-3. Lower bladder 2.

Shoes: Asics GlideRide Max
Activity temperature via POD 2: 17°C ~ 33°C
203 Training Load
-- from COROS

1) 1km - 5:41(5:41/km) 113/133bpm [642b/km] 55cal 223/W 10.57/11.84kmph
2) 1.4km - 7:34(5:24/km) 132/139bpm [714b/km] 89cal 234/W 11.1/12.46kmph
3) 0.8km - 3:01(3:46/km) 141/151bpm [531b/km] 39cal 287/W 15.93/18kmph
4) 0.4km - 2:02(5:05/km) 136/151bpm [691b/km] 25cal 220/W 11.8/16.14kmph
5) 0.8km - 3:03(3:49/km) 145/153bpm [553b/km] 42cal 309/W 15.72/17.65kmph
6) 0.4km - 2:17(5:41/km) 140/153bpm [796b/km] 29cal 229/W 10.55/15.79kmph
7) 0.8km - 3:10(3:58/km) 149/154bpm [590b/km] 45cal 310/W 15.15/16.14kmph
8) 0.4km - 2:10(5:25/km) 140/154bpm [758b/km] 28cal 225/W 11.08/15.06kmph
9) 0.8km - 3:07(3:54/km) 146/152bpm [569b/km] 42cal 307/W 15.4/16.14kmph
10) 0.4km - 2:12(5:31/km) 140/152bpm [773b/km] 29cal 221/W 10.87/15.32kmph
11) 0.8km - 3:18(4:07/km) 148/154bpm [610b/km] 46cal 296/W 14.55/14.94kmph
12) 0.4km - 2:16(5:41/km) 143/155bpm [812b/km] 30cal 222/W 10.56/14.7kmph
13) 0.8km - 3:12(4:00/km) 149/154bpm [596b/km] 45cal 304/W 15.01/15.72kmph
14) 0.4km - 2:17(5:43/km) 137/153bpm [784b/km] 29cal 203/W 10.48/15kmph
15) 0.8km - 3:20(4:10/km) 147/155bpm [612b/km] 46cal 311/W 14.42/16.22kmph
16) 0.4km - 2:23(5:58/km) 142/155bpm [846b/km] 31cal 216/W 10.07/13.04kmph
17) 0.8km - 3:31(4:23/km) 151/155bpm [663b/km] 50cal 300/W 13.66/14.06kmph
18) 0.4km - 2:32(6:20/km) 148/155bpm [936b/km] 35cal 249/W 9.49/13.59kmph
19) 1km - 5:18(5:18/km) 137/148bpm [726b/km] 66cal 217/W 11.33/12.16kmph
20) 1km - 5:06(5:06/km) 133/137bpm [679b/km] 61cal 225/W 11.75/12.81kmph
21) 0.09km - 31(6:05/km) 138/139bpm [840b/km] 6cal 232/W 9.86/11.61kmph
5:41 7:34 3:01 2:02 3:03 2:17 3:10 2:10 3:07 2:12 3:18 2:16 3:12 2:17 3:20 2:23 3:31 2:32 5:18 5:06 31

Pace

27% 30% 4% 26% 13%

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.
0.13 1:05 1:05 8:43 89 57-103 776 163 116-168 219 125-237 39/5
0.25 2:12 1:07 8:56 109 101-115 974 163 162-164 199 165-226 0/7
0.38 3:20 1:07 8:56 116 113-117 1037 163 160-166 219 213-223 0/1
0.50 4:27 1:07 8:56 119 116-124 1064 166 164-168 229 220-242 0/1
0.63 5:43 1:17 10:13 129 123-133 1318 166 164-168 260 216-337 7/0
0.75 6:52 1:09 9:12 130 129-133 1195 168 166-168 227 219-234 9/0
0.88 7:59 1:07 8:58 130 129-132 1166 168 166-170 236 225-245 4/0
1.00 9:07 1:08 9:02 133 130-134 1201 169 168-170 249 241-266 5/0
1.13 10:13 1:06 8:46 134 133-135 1174 170 170-170 230 213-255 5/0
1.25 11:19 1:06 8:51 134 131-137 1186 168 164-170 243 186-301 6/1
1.38 12:23 1:04 8:30 136 134-139 1156 169 162-172 249 215-296 2/3
1.50 13:20 57 7:34 129 124-134 976 166 162-170 194 173-220 10/0
1.63 14:04 44 5:55 131 124-136 774 176 154-182 256 164-315 1/5
1.75 14:49 44 5:56 140 133-145 830 180 180-180 294 283-312 0/15
1.88 15:34 46 6:07 145 144-147 888 180 180-180 298 285-312 0/8
2.00 16:20 46 6:06 149 147-151 910 179 172-182 312 305-320 0/6
2.13 17:24 1:04 8:30 143 134-150 1215 166 160-180 219 172-308 1/4
2.25 18:23 59 7:49 127 124-134 992 166 160-176 214 207-224 0/5
2.38 19:10 48 6:20 137 127-144 869 180 180-182 304 227-328 0/5
2.50 19:54 44 5:52 147 144-149 862 180 178-180 313 266-380 3/3
2.63 20:39 45 5:59 149 148-149 892 180 178-182 298 258-339 0/10
2.75 21:30 51 6:45 153 149-153 1034 179 164-180 331 274-340 2/1
2.88 22:40 1:11 9:26 143 133-153 1349 162 158-164 220 213-266 4/0
3.00 23:45 1:04 8:34 135 133-138 1157 164 160-174 226 219-234 2/0
3.13 24:31 46 6:11 143 135-149 885 180 176-182 332 240-354 4/0
3.25 25:20 49 6:30 151 149-152 981 180 180-180 316 310-327 2/0
3.38 26:08 48 6:22 153 152-154 975 180 180-180 300 296-304 1/0
3.50 26:59 51 6:48 153 153-154 1041 177 162-180 303 295-316 1/0
3.63 28:05 1:06 8:50 144 136-154 1273 164 162-164 219 210-292 0/1
3.75 29:06 1:01 8:06 132 127-136 1068 166 164-182 218 213-269 1/3
3.88 29:53 47 6:15 140 133-145 876 180 180-182 310 279-323 1/2
4.00 30:40 47 6:16 146 145-149 916 180 180-180 315 313-319 0/3
4.13 31:27 47 6:17 149 148-150 937 180 180-180 306 297-310 0/1
4.25 32:18 51 6:49 151 148-152 1030 177 160-182 305 256-310 0/0
4.38 33:25 1:07 8:56 143 133-150 1278 163 160-166 209 196-243 0/0
4.50 34:28 1:03 8:22 133 130-136 1114 166 162-180 221 214-252 1/1
4.63 35:17 49 6:34 143 136-148 940 180 180-182 300 259-324 2/0
4.75 36:07 50 6:42 149 147-150 999 180 180-180 298 291-310 1/0
4.88 36:57 50 6:38 151 150-152 1003 180 180-180 292 291-294 3/0
5.00 37:52 55 7:16 153 152-155 1112 177 162-180 301 235-321 2/1
5.13 39:01 1:10 9:17 145 139-153 1346 164 162-164 212 202-232 2/1
5.25 40:04 1:02 8:20 136 131-140 1132 163 144-180 221 207-278 3/0
5.38 40:52 48 6:25 146 138-151 936 180 180-182 324 280-342 1/2
5.50 41:39 48 6:21 152 150-153 964 180 176-182 306 302-320 1/2
5.63 42:28 48 6:26 153 152-154 985 180 178-182 303 301-305 1/2
5.75 43:23 55 7:21 152 151-153 1117 176 158-188 282 178-302 0/3
5.88 44:34 1:11 9:29 139 132-150 1319 160 156-162 189 176-195 0/3
6.00 45:34 1:00 7:57 130 127-133 1033 166 162-184 212 195-288 0/4
6.13 46:20 46 6:08 142 134-146 872 180 180-182 306 290-318 0/1
6.25 47:08 48 6:24 149 146-150 954 180 180-180 310 300-320 10/0
6.38 47:59 52 6:52 151 149-152 1037 180 180-180 313 305-330 3/2
6.50 49:05 1:05 8:44 154 152-155 1344 175 162-182 304 215-346 2/1
6.63 50:14 1:10 9:19 144 135-152 1341 163 162-164 198 177-235 6/0
6.75 51:20 1:05 8:42 135 129-141 1175 167 162-180 236 204-302 6/0
6.87 52:13 53 7:06 147 141-151 1043 180 178-182 318 303-323 2/0
7.00 53:06 53 7:07 153 151-154 1089 180 178-180 304 280-327 5/0
7.12 53:59 52 6:58 154 153-155 1072 180 180-180 284 274-317 5/0
7.25 55:00 1:01 8:09 154 152-155 1255 174 160-180 290 232-330 8/0
7.37 56:15 1:15 10:01 147 144-152 1473 164 162-166 227 212-244 11/0
7.50 57:33 1:18 10:28 146 144-147 1528 164 162-166 265 244-284 4/0
7.62 58:41 1:08 9:03 145 140-148 1311 165 162-168 213 184-259 0/11
7.75 59:44 1:03 8:24 134 130-140 1125 165 162-166 195 164-273 3/2
7.87 1:00:47 1:03 8:23 135 133-136 1132 162 156-166 223 202-272 1/6
8.00 1:01:46 1:00 7:56 134 132-135 1064 165 162-166 222 200-247 0/6
8.12 1:02:47 1:00 8:00 132 131-134 1057 164 158-166 222 220-231 0/6
8.25 1:03:46 59 7:54 133 132-134 1050 165 160-166 224 220-235 0/5
8.37 1:04:45 1:00 7:58 132 130-134 1052 169 164-186 212 157-235 0/11
8.50 1:05:46 1:01 8:07 131 130-133 1064 166 164-168 225 162-251 1/3
8.62 1:06:52 1:05 8:44 135 132-136 1179 164 158-166 236 228-247 2/1
8.75 1:08:03 1:11 +4 9:26 137 135-139 1291 165 164-168 231 95-272 6/0
8.75 1:08:05 2 17:51 139 139-139 2481 166 166-166 270 270-270 0/0

Heart

139/155max
  • Show Beats/Mile

Elevation

Asc 153m, Range 75m, Flat prediction 1:05:40
Elevation Graph
Biggest Climbs (m) Min/mi
50 3.2% 8:27
37 3.3% 9:11
16 1.1% 7:22
14 5.4% 8:27
11 5.7% 9:13
See your biggest climbs

Power

255W (380 max)
Power Graph
Power Bands

Cadence

170 (188 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 179 8.8 1:08:04 7:47
Walk 0.0 164 0 0 NAN:00:00
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:50 60.07% More
800m 2:58 5:59 69.66% More
1km 3:54 6:17 69.85% More
Mile 6:33 6:33 72.16% More
5k 21:49 7:01 71.50% More
5 miles 35:36 7:07 71.61% More
10k 45:30 7:19 70.02% More

Predictions

Dist Time Per Mile WAVA
1M 6:49 6:49 69.31
5km 22:42 7:18 68.73
5M 37:35 7:31 67.83
10km 47:19 7:37 67.34
10M 1:18:22 7:50 66.86
Half 1:44:20 7:58 66.32
20M 2:43:22 8:10 66.35
Mara 3:37:31 8:18 66.68

Bespoke Fields

Aches and pains
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







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 114,472 Fetchies!
Already a Fetchie? Sign in here