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Mon 2nd Oct 2023 at 4:02pm by Mark J 🇳🇿

Run > Intervals
  • Time
    52:05
  • Miles
    6.03
  • Min/mi
    8:38
  • Pacing
    57.9%
  • WAVA
    58.31
  • Stride(cm)
    110
  • Cals
    572
  • Watts
    230
  • Cadence
    169
  • BPM
    132
  • %MHR
    76.5
  • B/mi
    1144
  • Asc(m)
    87
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Arrived in Mckenzie country. Final speedwork session. Hideous conditions. Really heavy winds. Horrible session in general really. Hopefully that's the bad one out of the way. If it's like this on Saturday, I stand no chance of aPB. So I'll just have to enjoy the scenery instead. Five days to go.

Aches and pains all under control.

Shoes : OnCloud Ultra

Split Summary
===
1) 1km - 6:22(6:22/km) 116/131bpm [739b/km] 57cal 210/W 9.42/10.91kmph
2) 1km - 5:34(5:34/km) 132/136bpm [734b/km] 60cal 220/W 10.78/10.88kmph
3) 1.07km - 5:00(4:40/km) 137/146bpm [639b/km] 58cal 283/W 12.86/14.06kmph
4) 0.34km - 2:00(5:56/km) 134/145bpm [795b/km] 22cal 219/W 10.11/12.63kmph
5) 1.08km - 5:00(4:38/km) 141/147bpm [652b/km] 61cal 259/W 12.95/14.58kmph
6) 0.34km - 2:00(5:53/km) 135/139bpm [794b/km] 22cal 221/W 10.2/14.58kmph
7) 1.09km - 5:00(4:36/km) 146/167bpm [671b/km] 64cal 259/W 13.04/14.23kmph
8) 0.35km - 2:00(5:41/km) 137/167bpm [779b/km] 23cal 223/W 10.56/14.12kmph
9) 1.09km - 5:00(4:35/km) 142/146bpm [651b/km] 62cal 261/W 13.09/13.38kmph
10) 0.35km - 2:00(5:46/km) 136/145bpm [784b/km] 23cal 217/W 10.4/13kmph
11) 1km - 5:49(5:49/km) 129/133bpm [749b/km] 61cal 204/W 10.31/10.56kmph
12) 1km - 6:21(6:21/km) 119/123bpm [756b/km] 59cal 184/W 9.45/9.94kmph
6:22 5:34 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:49 6:21
3M
Sounds a bit grim 😬.
Hope that weather passes through and leaves you a clear field.
Mark J 🇳🇿
One of those sessions just before a race that makes you re-evaluate your expectations. But already dealt with it. I have plan B.

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.
0.62 8:07 8:07 +1 13:04 116 -131 1516 161 0-170 209 -337 746/15
1.24 13:43 5:36 9:00 132 128-136 1188 168 166-180 220 142-284 16/14
1.91 20:04 6:21 +1 9:33 137 95-146 1308 177 114-180 283 91-529 13/11
2.12 22:04 2:00 9:33 134 129-145 1280 165 160-176 219 166-341 2/4
2.79 27:04 5:00 7:27 141 129-147 1050 177 168-182 259 148-381 14/18
3.00 29:04 2:00 9:28 135 126-139 1278 167 162-178 221 185-272 5/4
3.68 34:04 5:00 7:24 146 136-167 1080 177 170-178 259 195-346 14/14
3.90 36:04 2:00 9:09 136 131-167 1244 166 162-176 223 202-270 1/5
4.57 41:04 5:00 7:23 142 132-146 1048 178 174-180 261 218-344 5/10
4.79 43:04 2:00 9:17 136 128-145 1261 166 162-176 217 173-336 1/3
5.41 48:52 5:48 9:20 129 122-133 1204 165 156-170 203 174-230 1/8
6.03 55:14 6:22 +1 10:16 119 114-123 1222 160 156-164 184 145-222 1/16

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 167 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 3.5% 9:41
    11 2.3% 7:50
    10 2.0% 7:59

  • Cadence Distribution

    169 avge / 182 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.2 169 6 53:42 8:55
    Walk 2.7 102 0 1:31 1:56:58
    Still 0.0 - - 1 -

  • Power Distribution

    230W (529 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:55 49.92% More
    800m 3:39 7:20 55.86% More
    1km 4:34 7:22 58.67% More
    Mile 7:40 7:40 60.43% More
    5k 24:13 7:48 63.34% More
    5 miles 42:53 8:35 58.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 59.79
    5km 25:47 8:18 59.50
    5M 42:42 8:32 58.66
    10km 53:46 8:39 58.20
    10M 1:29:02 8:54 57.77
    Half 1:58:32 9:03 57.30
    20M 3:05:38 9:17 57.28
    Mara 4:07:09 9:26 57.55

Photos



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