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Fri 28th Feb 2025 at 3:58pm by Autumnleaves

Run > Threshold
  • Good
  • breezy
  • Time
    1:02:10
  • Miles
    6.55
  • Min/mi
    9:29
  • Pacing
    75.6%
  • WAVA
    60.89
  • Stride(cm)
    101
  • Cals
    633
  • Watts
    247
  • Cadence
    167
  • BPM
    138
  • %MHR
    74.6
  • B/mi
    1311
  • Asc(m)
    64
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

5 comments
Decided on mile reps at 10k pace. They went quite well. I was making the route up as I went, and it was longer than I needed. Then I realised I only needed half a mile more for 💯 miles in Feb. Seemed daft not to 😉
1) 1mi - 9:58(9:58/mi) 126/140bpm [1256b/mi] 98cal 257/312W
2) 1mi - 7:54(7:54/mi) 150/155bpm [1186b/mi] 93cal 293/320W
3) 0.25mi - 3:27(13:52/mi) 131/156bpm [1816b/mi] 29cal 151/298W
4) 1mi - 7:48(7:48/mi) 148/158bpm [1155b/mi] 91cal 291/341W
5) 0.25mi - 3:27(13:52/mi) 133/158bpm [1845b/mi] 29cal 137/312W
6) 1mi - 7:42(7:42/mi) 153/160bpm [1178b/mi] 93cal 304/372W
7) 0.25mi - 3:34(14:20/mi) 135/160bpm [1936b/mi] 31cal 151/347W
8) 1mi - 9:59(9:59/mi) 132/136bpm [1317b/mi] 90cal 224/253W
9) 0.8mi - 8:22(10:25/mi) 132/136bpm [1376b/mi] 79cal 232/360W
9:58 7:54 3:27 7:48 3:27 7:42 3:34 9:59 8:22
RRR-CAZ 🇬🇧
Good 3 speedy miles 👍
AndyJ57
Well done!
northernslowcoach
Good running :)
Autumnleaves
Thanks - notes added :)
.B.
Great session and total mileage :)

Pace

16% 31% 9% 30% 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.
0.25 2:30 2:30 10:00 109 83-117 1090 164 160-170 240 162-284 3/3
0.50 5:11 2:42 10:46 125 116-134 1346 164 162-166 270 231-304 15/0
0.75 7:33 2:21 9:24 134 132-136 1260 166 162-170 260 240-293 6/1
1.00 9:58 2:25 9:42 137 135-140 1329 167 160-172 266 239-312 6/1
1.25 11:56 1:59 7:54 143 135-148 1130 172 166-176 289 244-309 1/3
1.50 14:00 2:03 8:13 150 147-152 1232 173 166-176 291 263-316 2/2
1.75 15:53 1:53 7:33 153 150-154 1154 176 174-178 295 282-320 1/5
2.00 17:52 2:00 7:58 154 153-155 1227 176 174-178 296 283-317 3/5
2.25 21:20 3:27 13:50 131 112-156 1811 141 40-176 161 71-298 2/3
2.50 23:16 1:56 7:44 141 130-149 1091 175 166-176 292 228-334 1/4
2.75 25:13 1:57 7:48 147 145-149 1147 176 174-178 279 273-290 1/8
3.00 27:10 1:58 7:51 149 146-153 1169 176 174-178 290 269-306 5/1
3.25 29:07 1:57 7:47 155 153-158 1207 177 176-180 303 286-341 2/15
3.50 32:34 3:27 13:48 133 120-158 1835 141 112-180 141 48-312 3/4
3.75 34:32 1:57 7:50 144 128-154 1127 176 170-178 309 236-334 3/2
4.00 36:26 1:54 7:36 155 153-158 1177 178 176-182 305 272-372 5/3
4.25 38:20 1:54 7:37 157 155-158 1197 180 178-184 296 281-320 7/0
4.50 40:17 1:57 7:48 157 155-160 1225 183 180-186 309 288-346 4/1
4.75 43:52 3:35 14:20 134 117-160 1921 140 88-184 159 29-347 1/3
5.00 46:27 2:35 10:22 132 128-133 1367 172 168-174 222 204-239 2/2
5.25 48:56 2:29 9:56 131 129-133 1301 173 168-176 223 211-235 2/4
5.50 51:22 2:26 9:45 134 131-136 1306 171 166-174 233 209-253 1/10
5.75 53:51 2:29 9:56 131 129-135 1301 170 168-174 221 185-245 3/5
6.00 56:38 2:47 11:08 133 130-136 1480 172 170-176 236 207-360 9/0
6.25 59:15 2:37 10:26 131 129-133 1367 172 166-176 220 207-263 2/3
6.50 1:01:43 2:28 9:52 133 130-135 1313 171 168-176 236 212-277 3/2
6.55 1:02:10 27 9:42 133 132-134 1291 169 162-172 249 217-267 0/0

Heart

138/160max
  • Show Beats/Mile

Elevation

Asc 64m, Range 33m, Flat prediction 1:01:09
Elevation Graph
Biggest Climbs (m) Min/mi
27 2.3% 10:04
10 1.9% 10:50
See your biggest climbs

Power

247W (372 max)
Power Graph
Power Bands

Cadence

167 (186 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.4 172 6.3 56:48 9:03
Walk 8.6 116 0.3 5:22 19:49

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 26 7:05 50.29% More
200m 55 7:19 53.68% More
400m 1:52 7:29 56.14% More
800m 3:46 7:35 62.59% More
1km 4:44 7:37 64.61% More
Mile 7:42 7:42 66.74% More
5k 27:11 8:45 65.43% More
5 miles 46:10 9:14 62.34% More
10k 58:48 9:28 60.95% More

Predictions

Dist Time Per Mile WAVA
1M 7:53 7:53 65.16
5km 27:24 8:49 64.91
5M 46:12 9:14 62.31
10km 58:40 9:26 61.09
10M 1:38:58 9:54 59.90
Half 2:13:09 10:10 59.02
20M 3:31:57 10:36 57.13
Mara 4:45:09 10:53 55.62

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