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Mon 10th Mar 2025 at 4:38pm by Sorequads

Run > Time Trial

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Time
1:17:51
Miles
11.60
Min/mi
6:43
Pacing
52.2%
WAVA
67.93
Stride(cm)
129
Cadence
185
BPM
157
%MHR
95.2
B/mi
1055
Asc(m)
297
Hillscore
6
Surface
Road

Notes & Comments

2 x 5000m TTs. A chastening experience.

18:42 for the first. Well controlled and solid enough given 81M last week. Mile jog recovery.

19:15 for the second. Bloody hard and a significant slowing as I went.

Really feared this session in advance. Haven’t changed my opinion.

1) 1m - 8:28(8:28/m) 136/153bpm [1153b/mi] 177/194rpm
2) 1m - 8:10(8:10/m) 132/146bpm [1078b/mi] 180/222rpm
3) 1m - 7:32(7:32/m) 146/159bpm [1100b/mi] 192/230rpm
4) 1m - 5:46(5:46/m) 162/186bpm [933b/mi] 193/218rpm
5) 1m - 5:54(5:54/m) 194/199bpm [1144b/mi] 192/214rpm
6) 1m - 7:30(7:30/m) 164/199bpm [1230b/mi] 181/218rpm
7) 1m - 6:53(6:53/m) 148/176bpm [1018b/mi] 186/224rpm
8) 1m - 6:00(6:00/m) 184/188bpm [1104b/mi] 192/218rpm
9) 1m - 6:03(6:03/m) 191/195bpm [1154b/mi] 191/224rpm
10) 1m - 8:53(8:53/m) 170/194bpm [1511b/mi] 185/220rpm
11) 1m - 7:32(7:32/m) 128/137bpm [968b/mi] 178/194rpm
12) 0.6m - 4:26(7:21/m) 126/134bpm [925b/mi] 178/196rpm

8:28 8:10 7:32 5:46 5:54 7:30 6:53 6:00 6:03 8:53 7:32 4:26

Pace

23%

14%

19%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:22	4:22	8:45	141 128-153	1233	176 158-192	26/4
1.00	8:27	4:05	8:09	133 129-137	1084	178 152-194	17/13
1.50	12:18	3:51	7:43	130 124-145	1003	180 166-222	22/5
2.00	16:36	4:18	8:36	134 96-146	1151	180 160-212	9/13
2.50	21:15	4:39	9:18	134 92-159	1245	185 126-230	10/10
3.00	24:09	2:54	5:47	159 159-159	921	198 170-224	9/8
3.50	27:00	2:52	5:44	159 159-159	910	193 154-218	10/10
4.00	29:55	2:55	5:49	164 159-186	955	193 156-214	14/14
4.50	32:51	2:56	5:52	190 186-198	1114	192 166-214	10/10
5.00	35:49	2:58	5:57	198 196-199	1177	191 166-214	9/10
5.50	39:28	3:39	7:17	188 151-199	1371	184 144-218	12/14
6.00	43:19	3:51	7:42	142 131-154	1093	178 158-198	13/10
6.50	47:24	4:05	8:09	132 119-137	1077	177 150-202	8/10
7.00	50:13	2:49	5:39	165 134-176	931	196 160-224	17/17
7.50	53:12	2:59	5:59	181 176-185	1082	192 164-212	11/9
8.00	56:13	3:01	6:01	187 184-188	1125	193 166-218	13/13
8.50	59:13	3:01	6:01	189 186-192	1138	190 154-224	12/13
9.00	1:02:16	3:02	6:05	193 191-195	1174	192 168-224	13/13
9.50	1:05:16	3:00	6:01	192 188-194	1155	189 156-216	18/18
10.00	1:11:09	5:52	11:45	148 96-188	1739	180 136-220	11/10
10.50	1:14:55	3:46	7:32	130 121-137	979	177 150-192	5/21
11.00	1:18:40	3:45	7:31	127 121-135	954	178 152-194	12/23
11.50	1:22:19	3:39	7:17	125 116-134	911	179 156-196	10/22
11.60	1:23:07	48	7:50	130 128-131	1019	175 164-190	2/3

Heart

157/199max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 297m, Range 45m, Flat prediction 1:15:55

Elevation Graph

Biggest Climbs (m)	Min/mi
30 3.9%	8:19
23 3.2%	8:30
10 4.2%	8:04
See your biggest climbs

Cadence

185 (230 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	196	11.6	1:23:07	7:10
Walk	0.0	175	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:14	59.54%	More
800m	2:45	5:31	65.24%	More
1km	3:27	5:33	68.32%	More
Mile	5:39	5:39	71.72%	More
5k	17:59	5:47	75.80%	More
5 miles	31:46	6:21	69.73%	More
10k	39:03	6:17	70.70%	More
10 miles	1:09:54	6:59	64.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:48	5:48	69.85
5km	19:16	6:12	70.73
5M	31:54	6:23	69.43
10km	40:10	6:28	68.74
10M	1:06:31	6:39	68.01
Half	1:28:34	6:46	67.33
20M	2:18:41	6:56	67.09
Mara	3:04:39	7:03	67.27

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