Creating and Editing Exercises in the Global Area

The Global Area is perfect for creating simple Pace and Interval exercises. It is also very useful for making new exercises out of exiting exercises just by changing Global values (Distance, Run Time and Total Rest).

 

We shall make a couple of exercises step-by-step. The first is a constant-pace pace exercise and the second is a constant-pace Interval exercise.

Default Editing Screen

 

A. Constant-pace exercise:

 

Dist = 1.5 km; Run Time = 9:30
  1. With the inverse already in the Distance box type 1.5.
  2. Press the Tab key to enter the value. You could have pressed Enter, but the inverse would not have advanced to the Run Time box.

Notice that the Run Time changes in proportion to the new Distance, from 5:00 to 7:30.

 

 

 

­

 

 

 

 

  1. Type 930 (the colons are automatic) in the Run Time box.
  2. Press Tab (or Enter).

Notice that changing the Run Time values does not change the Distance value.

 

 

 

 

 

 

 

Saving the exercise

 

  1. Click on the Save button to bring up the Save screen
  2. Type in a descriptive name for the exercise like, Pace 1.5 km 12 km per hr.
  3. Click on Enter.

 

B. Constant-pace Interval exercise:
 
Dist = 2.5 km; Run Time = 20:00; Segments = 5; Total Rest = 8:00
  1. Starting from the default Editing screen, type 2.5. in the Distance box
  2. Press the Tab key.
  3. Type 2000 in the Run Time box.
  4. Press Tab.
  5. Type 5 in the Segments box.
  6. Press Tab.
  7. Type 800
  8. Press Tab or Enter.

 

Saving the exercise

 

  1. Click on the Save button to bring up the Save screen
  2. Type in a descriptive name for the exercise like, Interval 2.5 km 5 segments.
  3. Click on Enter.

 

Making new exercises from saved exercises using the Global area

Because simple pace and interval exercises can be created quickly there isn’t much saving of time by modifying them in the Global Area. However,

 

Changing Distance changes all the segment distances in proportion. Note that all the segment times will automatically be changed.

 

Change Run Time and all the segment times are changed in proportion. However, the segment distances are not changed

 

If Total Rest is changed, all the segment rests are changed in proportion.

 

Segments are a little bit more complicated and can be changed only if all the individual segments are of the same length. Starting with the B. exercise from above, suppose we want 4 segments instead of 5. Put the Segments box in inverse by either tabbing from where the inverse is or clicking in the box with the mouse. Type in 4 and press Tab or Enter.

 

Distance, Run Time and Total Rest are unaffected and will be divided among 4 segments instead of 5. The first three segments will each be 0.37 km and the last segment will be 0.39 km. The first three segment times are be 1:07 each and the last segment time is be 1:10. Each of the three rests is 1:20.

 

Since the segments are no longer of equal lengths, the 4 in the Segments box is light gray, instead of black, which means that the number of Segments can no longer be changed in the current exercise.

Example 1. Modifying a simple Interval exercise

Example 2. Adding rests to a Negative Split Pace exercise. (Here, the runner increases his pace very slightly from 10 km/h to 20 km/h over a distance of 1 km.)

 

Modifying exercises with the Global Equalizer

The Global Equalizer increases and decreases the spread between the highest and lowest speeds without changing the Run Time.

Example 1.

Example 2. Note the new Times in the Time column in the Data area.