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Fri 6th Dec 2024 at 2:07pm by tipsku

Run > Threshold
  • Good
  • rain
  • windy
  • cold
  • Time
    54:17
  • Miles
    6.44
  • Min/mi
    8:26
  • Pacing
    66.5%
  • WAVA
    60.25
  • Stride(cm)
    104
  • Cals
    511
  • Cadence
    183
  • BPM
    156
  • %MHR
    83.7
  • B/mi
    1312
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

10k with 5k threshold

4k warm up to meet Olivia and Joris at the bridge. We went out to do the 5k Clara Zetkin Loop at threshold intensity. Based on my track workout, I guessed that I could possibly stay with Olivia and Joris at 7:15m/m but on the road, it didn't quite work out that way. I ran the first km in 4:34 which was above my threshold and my CP so probably not quite it. I let them go and slowed down to my threshold which is more like 7:35 m/m. I managed the 5k despite the rain and the wind. Joris dropped back to run the second half with me. I wasn't able to talk much but I was grateful for the company. Olivia crushed her 3 mile interval and then waited for us to finish the 5k. I cooled down for a mile, then took a nextbike home to warm up. Good session in horrible weather. More character building stuff

1) 0.62mi - 5:50(9:23/mi) 137/146bpm [1285b/mi] 49cal
2) 0.62mi - 5:55(9:31/mi) 141/148bpm [1343b/mi] 51cal
3) 0.62mi - 5:38(9:04/mi) 142/149bpm [1289b/mi] 48cal
4) 0.62mi - 5:24(8:41/mi) 153/168bpm [1330b/mi] 51cal
5) 0.62mi - 4:34(7:21/mi) 168/172bpm [1236b/mi] 47cal
6) 0.62mi - 4:44(7:38/mi) 169/172bpm [1289b/mi] 49cal
7) 0.62mi - 4:38(7:28/mi) 169/171bpm [1261b/mi] 48cal
8) 0.62mi - 4:48(7:44/mi) 170/172bpm [1314b/mi] 50cal
9) 0.62mi - 4:42(7:35/mi) 171/173bpm [1295b/mi] 49cal
10) 0.62mi - 5:50(9:23/mi) 152/170bpm [1427b/mi] 50cal
11) 0.22mi - 2:13(9:51/mi) 151/154bpm [1488b/mi] 19cal
5:50 5:55 5:38 5:24 4:34 4:44 4:38 4:48 4:42 5:50 2:13
Bowman 🇸🇪
Nicely done, great session
tipsku
Thank you, glad I got it done.

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.25 2:32 2:32 +13 10:09 134 83-145 1360 176 142-186 11/5
0.50 5:04 2:32 +15 10:07 137 125-146 1387 179 128-190 8/5
0.75 7:24 2:19 9:18 143 140-145 1330 179 176-184 6/5
1.00 9:49 2:26 9:43 144 140-148 1398 179 176-194 9/8
1.25 12:24 2:35 +8 10:18 138 129-144 1422 179 162-196 6/6
1.50 15:40 3:16 +55 13:05 140 103-149 1833 179 132-186 8/11
1.75 17:55 2:14 8:58 144 139-149 1290 182 178-190 6/8
2.00 20:09 2:14 8:56 145 138-151 1295 179 116-188 4/5
2.25 22:28 2:19 9:17 151 147-156 1403 181 176-190 5/6
2.50 24:25 1:57 7:47 160 153-168 1245 187 180-192 10/7
2.75 26:16 1:51 7:25 168 165-169 1245 189 184-194 3/4
3.00 28:07 1:51 7:23 169 165-172 1249 189 186-192 3/4
3.25 29:55 1:49 7:15 170 167-172 1233 189 188-194 2/3
3.50 31:52 1:56 7:45 168 166-170 1303 185 180-190 6/2
3.75 33:46 1:54 7:38 169 167-171 1289 186 182-188 1/5
4.00 35:37 1:51 7:24 169 167-171 1250 189 182-204 3/4
4.25 37:31 1:53 7:33 169 167-171 1277 187 174-192 3/3
4.50 39:24 1:53 7:32 170 168-172 1281 190 186-192 2/4
4.75 41:23 1:59 7:57 170 168-171 1351 187 182-194 4/3
5.00 43:16 1:53 7:33 170 168-171 1283 190 184-194 2/4
5.25 45:05 1:49 7:18 171 169-173 1248 190 188-194 3/3
5.50 47:02 1:56 7:45 171 169-172 1324 187 184-190 5/4
5.75 50:33 3:31 +1:19 14:04 155 131-172 2182 181 104-192 2/6
6.00 52:50 2:17 9:08 153 151-155 1397 182 180-184 3/4
6.25 55:13 2:24 9:34 154 152-157 1474 182 176-192 4/4
6.44 57:08 1:55 10:09 151 147-153 1533 177 110-182 3/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    156 avge / 173 max Delete HR Trace

  • Cadence Distribution

    183 avge / 204 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.1 183 6.4 53:42 8:37
    Walk 3.2 132 0 1:52 1:09:00
    Still 0.1 - - 3 -
    Pause 2.6 - - 1:31 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 50.66% More
    800m 3:37 7:17 55.07% More
    1km 4:34 7:20 56.92% More
    Mile 7:22 7:22 59.88% More
    5k 23:22 7:31 66.02% More
    5 miles 41:44 8:21 60.32% More
    10k 54:52 8:50 57.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:58 6:58 63.38
    5km 24:18 7:49 63.49
    5M 41:04 8:13 61.30
    10km 52:11 8:24 60.40
    10M 1:28:11 8:49 58.73
    Half 1:58:47 9:04 56.87
    20M 3:09:24 9:28 55.96
    Mara 4:15:05 9:44 54.93

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