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Wed 13th Sep 2023 at 8:36am by Alun

Run > Threshold
  • windy
  • v warm
  • Time
    45:14
  • Miles
    6.08
  • Min/mi
    7:26
  • Pacing
    81.4%
  • WAVA
    68.31
  • Stride(cm)
    139
  • Cals
    651
  • Watts
    409
  • Cadence
    156
  • BPM
    142
  • %MHR
    81.3
  • B/mi
    1053
  • Asc(m)
    121
  • Surface
    Road

Notes & Comments

10 minutes warm up (c.129bpm), 3 x 7 minutes threshold (c.154bpm) off of 2 minutes recovery (c.118bpm), 10 minutes warm down (c.129bpm).
Very hot and a much stronger breeze this morning, first rep was with the wind but the rest were against it and as a consequence were slightly slower. 🌞🏃🥵

Split Summary
===
1) 0.62mi - 4:37(7:26/mi) 119/132bpm [884b/mi] 58cal 389/522W
2) 0.62mi - 4:25(7:06/mi) 134/140bpm [951b/mi] 65cal 397/514W
3) 0.14mi - 59(6:54/mi) 138/139bpm [953b/mi] 14cal 361/383W
4) 0.62mi - 3:45(6:02/mi) 152/158bpm [917b/mi] 61cal 447/495W
5) 0.52mi - 3:15(6:13/mi) 155/157bpm [963b/mi] 54cal 456/496W
6) 0.19mi - 2:00(10:43/mi) 134/157bpm [1437b/mi] 26cal 362/467W
7) 0.62mi - 4:01(6:28/mi) 152/160bpm [984b/mi] 66cal 465/651W
8) 0.44mi - 2:59(6:45/mi) 156/160bpm [1054b/mi] 49cal 465/558W
9) 0.18mi - 2:00(11:05/mi) 136/157bpm [1508b/mi] 23cal 253/446W
10) 0.62mi - 4:09(6:40/mi) 152/161bpm [1014b/mi] 67cal 488/658W
11) 0.42mi - 2:51(6:46/mi) 156/159bpm [1055b/mi] 46cal 457/501W
12) 0.62mi - 6:02(9:43/mi) 133/158bpm [1292b/mi] 71cal 348/597W
13) 0.43mi - 3:58(9:09/mi) 133/136bpm [1217b/mi] 48cal 358/546W
14) 0.03mi - 14(8:42/mi) 134/134bpm [1166b/mi] 3cal 331/389W
4:37 4:25 59 3:45 3:15 2:00 4:01 2:59 2:00 4:09 2:51 6:02 3:58 14

Map
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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 4:36 4:36 7:25 119 63-132 882 156 58-162 389 0-522 14/26
1.24 9:00 4:24 7:06 134 130-140 951 158 156-160 397 336-514 12/20
1.38 9:59 58 6:55 138 135-139 954 160 160-162 361 332-383 0/7
2.00 13:43 3:44 6:02 152 139-158 917 170 160-174 447 343-495 3/14
2.52 16:57 3:14 6:13 155 153-157 964 166 164-168 456 415-496 3/6
2.71 18:56 1:59 10:43 134 122-157 1436 144 142-164 363 263-467 16/2
3.33 22:58 4:02 6:29 151 123-160 979 164 144-168 465 303-651 29/20
3.77 25:56 2:58 6:45 156 151-160 1054 159 156-166 465 368-558 14/12
3.95 27:55 1:59 11:04 136 125-157 1506 140 96-156 255 122-446 0/19
4.57 32:04 4:09 6:41 152 125-161 1016 161 142-166 488 252-658 28/13
4.99 34:55 2:50 6:46 156 152-159 1056 159 156-162 457 415-501 6/12
5.61 40:56 6:02 9:43 134 126-158 1303 144 138-158 348 255-597 22/24
6.04 44:54 3:57 9:10 133 130-136 1219 146 144-150 358 273-546 17/8
6.07 45:08 14 +1 9:08 134 133-134 1224 147 142-148 336 270-408 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 161 max Delete HR Trace

  • Cadence Distribution

    156 avge / 174 max Stride Length: 139cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.5 161 4.6 30:58 6:40
    Walk 31.5 143 1.4 14:16 9:53

  • Power Distribution

    409W (658 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:55 58.83% More
    800m 2:59 5:59 69.03% More
    1km 3:44 6:00 72.54% More
    Mile 6:06 6:06 76.74% More
    5k 21:02 6:46 73.55% More
    5 miles 34:57 6:59 72.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:35 6:35 71.07
    5km 22:05 7:06 70.05
    5M 36:42 7:20 68.85
    10km 46:18 7:27 68.20
    10M 1:16:57 7:42 67.46
    Half 1:42:40 7:50 66.77
    20M 2:41:19 8:04 66.55
    Mara 3:35:14 8:13 66.73
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