Mon 30th Aug 2021 at 6:03am by Ness

Run > General

Good
cold

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Time
43:16
Miles
4.40
Min/mi
9:50
Pacing
95%
WAVA
57.00
Stride(cm)
94
Cals
406
Cadence
174
BPM
140
%MHR
75.6
B/mi
1375
Asc(m)
33
Hillscore
1
Surface
Road

Notes & Comments

6 comments

Threshold run. A bit slower than I hoped it would be but not too bad...
1) 1m - 9:35(9:35/m) 130/145bpm [1246b/mi] 86cal
2) 1m - 9:40(9:40/m) 143/152bpm [1381b/mi] 94cal
3) 1m - 10:04(10:04/m) 141/149bpm [1420b/mi] 92cal
4) 1m - 9:57(9:57/m) 143/153bpm [1423b/mi] 94cal
5) 0.4m - 4:00(10:05/m) 150/156bpm [1511b/mi] 40cal

9:35 9:40 10:04 9:57 4:00

	Velociraptor Good pace for the heart rate, though the heart rate doesn't suggest a threshold run. Did you have tired legs?
	Ness Yes they were surprisingly tired, given that I didn’t do any training yesterday. Perhaps Monday morning isn’t a good day for me to attempt a tempo run!
	Velociraptor Or just one of those days when it's not happening, or maybe a warm up would help.
	Ness Will try that next time. Thanks x
	Sigh Well your pace graph is mostly red, so it can't be far off threshold! Well done!
	Ness Thanks, Sigh. First couple of miles were ok it was after that it tailed off a bit.

Pin Map

0mi in 0

Pace

30%

52%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:28	103 81-119	975	172 168-176	2/1
0.25	2:21	1:10	9:20	126 122-131	1176	175 172-176	0/8
0.38	3:32	1:11	9:30	134 129-140	1274	173 166-176	0/3
0.50	4:48	1:16	10:05	136 134-138	1372	174 172-178	2/2
0.63	6:03	1:15	9:58	141 138-144	1405	174 172-176	3/1
0.75	7:13	1:11	9:26	131 128-136	1237	172 172-176	1/4
0.88	8:23	1:09	9:14	135 132-138	1247	176 172-178	0/4
1.00	9:35	1:12	9:37	136 133-139	1308	176 174-178	1/3
1.13	10:48	1:13	9:48	139 136-144	1362	174 172-176	1/3
1.25	12:03	1:15	9:57	141 138-145	1403	174 172-176	4/0
1.38	13:15	1:12	9:38	140 137-143	1348	176 172-178	1/3
1.50	14:25	1:10	9:17	143 139-147	1328	176 174-178	1/1
1.63	15:37	1:12	9:34	144 140-148	1378	176 172-180	0/4
1.75	16:51	1:14	9:52	145 141-149	1430	174 170-176	2/1
1.88	18:06	1:15	10:00	147 143-152	1471	175 174-176	7/0
2.00	19:17	1:11	9:28	144 142-147	1362	175 174-178	0/1
2.13	20:29	1:12	9:38	143 140-149	1377	176 174-178	1/2
2.25	21:42	1:13	9:43	135 131-141	1312	176 172-178	0/2
2.38	22:57	1:15	10:03	142 139-145	1428	174 172-176	1/1
2.50	24:14	1:17	10:13	140 132-144	1429	172 170-174	2/2
2.63	25:29	1:15	10:03	139 136-141	1398	174 170-176	2/1
2.75	26:49	1:20	10:41	143 141-145	1527	174 172-178	4/1
2.88	28:05	1:16	10:05	142 138-147	1433	176 174-180	1/1
3.00	29:20	1:16	10:04	143 140-145	1440	173 172-176	2/1
3.13	30:35	1:15	10:01	140 137-143	1401	175 172-176	2/0
3.25	31:50	1:15	9:58	143 140-146	1426	175 172-178	3/0
3.38	33:06	1:16	10:04	143 140-145	1440	175 174-178	2/2
3.50	34:19	1:14	9:49	143 140-146	1404	174 172-176	1/0
3.63	35:32	1:13	9:44	142 139-146	1382	175 174-178	1/3
3.75	36:51	1:18	10:27	141 139-143	1474	173 172-174	1/3
3.88	38:04	1:13	9:47	147 142-150	1438	174 172-176	0/2
4.00	39:18	1:13	9:46	148 144-153	1446	173 172-176	0/5
4.13	40:34	1:17	10:14	146 141-151	1493	174 168-176	4/0
4.25	41:50	1:15	10:02	152 149-155	1526	175 172-176	5/0
4.38	43:05	1:15	10:03	150 144-154	1508	176 172-178	3/0
4.40	43:18	13	9:50	149 148-150	1466	176 176-176	0/1

Heart

140/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 33m, Range 23m, Flat prediction 43:12

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.9%	10:01
See your biggest climbs

Cadence

174 (180 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	4.4	43:18	9:51
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:13	43.97%	More
800m	4:41	9:26	47.56%	More
1km	5:56	9:33	48.94%	More
Mile	9:31	9:31	51.88%	More
5k	30:25	9:47	56.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:44	8:44	56.48
5km	29:43	9:34	58.00
5M	49:40	9:56	56.69
10km	1:02:49	10:07	56.15
10M	1:45:01	10:30	55.41
Half	2:20:34	10:44	54.11
20M	3:42:00	11:06	54.00
Mara	4:57:10	11:21	53.48

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