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Fri 20th Jun 2025 at 9:53am by Mark J 🇳🇿

Run > Time Trial
  • Time
    41:00
  • Miles
    5.61
  • Min/mi
    7:19
  • Pacing
    88.9%
  • WAVA
    69.93
  • Stride(cm)
    129
  • Cals
    520
  • Watts
    265
  • Cadence
    170
  • BPM
    137
  • %MHR
    79.3
  • B/mi
    1003
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Coros Running fitness test 1 of 2

The first of two tests over the next few days, to determine threshold HR and pace. This first one was at the lower end of pace for the 25 minute LT test part. The next will will at the higher end.

The two faster 3 minute rods felt comfortable. Looking forward to the second test as I think I can push harder still.

Aches: Piriformis 2-3

Shoes: Asics MagicSpeed 2

COROS Running Fitness Test
Threshold HR: 155bpm
Threshold Pace: 4:03/km
-- from COROS

1) 0.89km - 5:00(5:37/km) 116/126bpm [651b/km] 49cal 211/W 10.7/12kmph
2) 5.59km - 25:00(4:28/km) 138/141bpm [617b/km] 320cal 269/W 13.41/14.28kmph
3) 0.76km - 3:00(3:57/km) 148/151bpm [585b/km] 42cal 300/W 15.17/15.58kmph
4) 0.79km - 3:00(3:46/km) 154/156bpm [581b/km] 45cal 321/W 15.9/16.22kmph
5) 0.99km - 5:00(5:03/km) 138/156bpm [697b/km] 64cal 236/W 11.88/16kmph
5:00 25:00 3:00 3:00 5:00
riggys99
Great you feel you can push harder. Great run
Mark J 🇳🇿
Thanks

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.
0.55 5:01 5:01 9:03 116 -126 1050 161 0-170 209 -240 13/4
4.03 30:01 25:00 7:12 138 126-141 994 170 166-172 269 229-294 11/17
4.50 33:01 3:00 6:22 148 140-151 942 178 170-180 300 270-314 3/1
4.99 36:01 3:00 6:05 154 151-156 936 182 178-184 321 300-339 3/2
5.61 41:01 5:00 +1 8:08 138 130-156 1121 167 160-182 236 205-320 5/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 156 max Delete HR Trace

  • Cadence Distribution

    170 avge / 184 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 170 5.6 40:59 7:19
    Walk 0.0 82 0 1 10:52
    Still 0.0 - - 1 -

  • Power Distribution

    265W (339 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:59 58.43% More
    800m 3:01 6:05 68.51% More
    1km 3:50 6:10 71.27% More
    Mile 6:14 6:14 75.70% More
    5k 21:21 6:52 73.08% More
    5 miles 35:36 7:07 71.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:35 6:35 71.77
    5km 21:55 7:03 71.19
    5M 36:17 7:15 70.26
    10km 45:41 7:21 69.74
    10M 1:15:40 7:34 69.24
    Half 1:40:44 7:41 68.69
    20M 2:37:45 7:53 68.71
    Mara 3:30:02 8:01 69.06

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