Analysing Jog-Run-Sprint

[UpTheStanley]

Mainly for cheekychipmunks ….. here's one I did earlier ….. the pic comes from the Garmin Connect app on my desktop (which comes free if you haven't got it already). This run was 2 sets of 5 J-R-S 30-20-10s with a 5 min recovery between the sets. You can just about see (well I can on my big screen ) that I was jogging at around 7'30"/k, running at around 5'30"/k and sprinting at (maybe) around 3'00"/k. You can also see that the recoveries after the sprints got more dramatic as time went on, and that sprints 3 and 4 of set 2 were comparatively pathetic. I wouldn't pretend for a minute that the numbers are absolutely accurate when you're only sprinting for 10 secs, the watch seems to lag a bit on recognising changes of pace, but I think it can give a pretty good idea of how you did, and gives you something to compare against next time.

[Katnap Graduate10]

If I can't do it on the watch or phone app then it doesn't get done or seen.

I'll have to try JRS 30-20-10. Keep meaning to but never getting around to it.

🐱 Katnap 🐱

[UpTheStanley Graduate10 in reply to Katnap]

You can see something similar on your phone, but not in the same detail.

[Katnap Graduate10 in reply to UpTheStanley]

I switch to landscape view so for an hour or so it is detailed enough I think.

[cheekychipmunks Graduate10]

Ahh brilliant UTS, thanks. 👍😀

[Grannyhugs Graduate10]

Really interesting. Something for me to move onto in the new year. I love graphs

[Stoozie Graduate10]

On the previous thread discussing this, some member/s were using a jogrunsprint app. I've searched for it but can only find an apple version. Is there anything as good for Android?

Thanks

[iain-strachan Graduate10 in reply to Stoozie]

There is an app for android but it's not so flexible or configurable as the iPhone one, when I tried it out. Fortunately I have a spare iPhone to use with it.

[Stoozie Graduate10 in reply to iain-strachan]

I thought so, thanks.

[iain-strachan Graduate10]

What do you do for the "recovery" section between the two sets? The instructions (and the iphone app) say "pause", but it's not quite clear to me what this means. Does it mean stop altogether, or walk, or jog lightly (in which case is there any difference between the "recovery jog" and the 30 second "jog". I think the first time I tried it I walked for half the "pause" and then went into a light jog. But I was doing 3 sets of 3 with 3 inbetween. The second time I did 2 sets of 5 with 3 (I think) inbetween and I walked throughout the recovery bit.

I got some similar graphs, though I don't think my run-sprint bits were quite as dramatic as yours! More like dead-slow, slow and moderate!

[Stoozie Graduate10 in reply to iain-strachan]

I wasn't sure about the 'pause' either and just ran slowly.

[UpTheStanley Graduate10 in reply to iain-strachan]

I jog, for about 5 mins, once I’ve got over the 5th sprint (the first few steps are always more of a stagger). And just maintain the jog for the first “30” of the next set.

[Stoozie Graduate10]

I think my ideal app for JRS would also have a metronome function I could preprograme with my own J, R and S cadences. If anyone finds this holy grail, please do let me know!