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Sat 7th Jun 2025 at 6:44am by Craig

Run > Threshold
  • Time
    59:38
  • Miles
    8.35
  • Min/mi
    7:09
  • Pacing
    5.1%
  • WAVA
    65.61
  • Stride(cm)
    123
  • Cals
    984
  • Watts
    433
  • Cadence
    183
  • BPM
    142
  • %MHR
    76.2
  • B/mi
    1012
  • Asc(m)
    108
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

3 x 13mins @ 6.23mm AV (1 min)

1 - 6.22mm 142avHR, 159maxHR
2 - 6.24mm 145avHR, 162maxHR
3 - 6.23mm 151avHR, 167maxHR

EL = 220

1) 1mi - 8:27(8:27/mi) 127/140bpm [1072b/mi] 125cal 401/547W
2) 0.14mi - 1:13(8:40/mi) 133/139bpm [1153b/mi] 18cal 361/461W
3) 1mi - 6:21(6:21/mi) 144/159bpm [915b/mi] 109cal 486/555W
4) 1mi - 6:22(6:22/mi) 140/147bpm [892b/mi] 109cal 507/557W
5) 0.04mi - 16(6:38/mi) 146/147bpm [968b/mi] 5cal 479/482W
6) 0.09mi - 1:30(16:38/mi) 132/153bpm [2195b/mi] 17cal 144/476W
7) 1mi - 6:24(6:24/mi) 134/143bpm [857b/mi] 106cal 485/565W
8) 1mi - 6:24(6:24/mi) 155/162bpm [991b/mi] 115cal 448/581W
9) 0.03mi - 12(6:11/mi) 158/158bpm [978b/mi] 4cal 456/499W
10) 0.09mi - 1:30(16:53/mi) 133/157bpm [2245b/mi] 16cal 135/408W
11) 1mi - 6:23(6:23/mi) 141/162bpm [900b/mi] 117cal 466/563W
12) 1mi - 6:24(6:24/mi) 161/167bpm [1029b/mi] 120cal 471/564W
13) 0.03mi - 13(6:24/mi) 162/163bpm [1037b/mi] 4cal 424/440W
14) 0.92mi - 7:58(8:40/mi) 141/161bpm [1221b/mi] 119cal 354/526W
8:27 1:13 6:21 6:22 16 1:30 6:24 6:24 12 1:30 6:23 6:24 13 7:58

Pace

7% 4% 19% 2% 68%

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 2:07 2:07 8:30 113 76-130 960 172 166-206 397 122-477 7/2
0.50 4:15 2:07 8:30 128 126-132 1088 172 166-176 412 354-547 4/3
0.75 6:23 2:08 8:30 137 133-140 1166 171 164-176 392 299-515 15/2
1.00 8:26 2:03 8:13 130 126-133 1068 173 168-176 408 275-544 0/12
1.25 14:56 6:30 +4:39 26:00 128 104-139 3328 178 148-194 425 168-555 10/0
1.50 16:33 1:37 6:30 146 134-157 949 190 184-192 485 449-518 4/14
1.75 18:11 1:37 6:29 157 155-158 1018 191 190-194 503 479-523 3/4
2.00 19:47 1:37 6:27 157 156-159 1013 193 190-194 500 473-546 4/1
2.25 24:24 4:37 +3:03 18:26 118 94-159 2176 193 188-196 478 332-541 4/14
2.50 25:59 1:35 6:21 136 129-140 863 193 190-196 506 492-516 3/1
2.75 27:35 1:36 6:25 141 139-145 904 194 192-196 515 485-557 5/1
3.00 29:10 1:35 6:21 145 143-146 920 193 184-196 490 428-541 5/4
3.25 31:28 2:17 9:10 142 122-153 1301 157 110-194 345 113-549 3/2
3.50 33:15 1:47 7:08 121 112-131 863 177 110-200 395 98-553 1/3
3.75 34:52 1:37 6:29 136 131-139 882 196 192-198 507 478-536 4/2
4.00 36:30 1:38 6:32 138 136-141 901 194 190-196 505 483-565 6/1
4.25 38:25 1:55 +18 7:38 138 130-143 1054 191 110-196 466 149-517 3/4
4.50 40:00 1:35 6:20 147 141-154 930 192 188-194 425 402-451 0/9
4.75 41:36 1:36 6:24 156 154-157 999 193 190-194 431 412-448 0/7
5.00 43:11 1:35 6:21 158 156-162 1002 194 190-196 488 422-581 7/1
5.25 44:48 1:37 6:29 159 157-162 1031 192 186-196 443 401-513 2/9
5.50 47:18 2:29 9:58 131 109-158 1305 149 112-198 269 35-563 4/6
5.75 48:53 1:35 6:22 126 119-130 801 195 190-198 451 411-495 1/6
6.00 50:29 1:36 6:26 137 130-157 880 194 190-196 449 421-465 2/1
6.25 52:05 1:36 6:23 158 156-160 1009 195 192-196 484 451-528 7/0
6.50 53:43 1:38 6:32 161 159-162 1051 193 190-196 487 465-523 2/2
6.75 55:19 1:36 6:23 157 153-160 1003 194 190-196 444 414-464 2/5
7.00 56:53 1:34 6:17 160 157-163 1005 195 192-198 474 435-532 7/1
7.25 58:30 1:37 6:29 165 163-167 1069 196 194-198 502 461-564 2/4
7.50 1:00:42 2:12 8:48 157 138-166 1382 160 108-196 307 83-469 3/8
7.75 1:02:48 2:06 8:25 138 128-146 1160 173 166-176 413 313-520 9/3
8.00 1:04:48 1:59 7:57 139 131-146 1105 173 166-176 347 273-475 1/12
8.25 1:06:49 2:02 8:07 142 136-147 1152 174 168-176 410 334-526 8/1
8.35 1:07:38 49 8:06 144 140-145 1167 173 168-176 386 355-436 3/1

Heart

142/167max
  • Show Beats/Mile

Elevation

Asc 108m, Range 32m, Flat prediction 58:40
Elevation Graph
Biggest Climbs (m) Min/mi
17 3.5% 8:37
12 2.9% 8:42
11 1.1% 6:31
10 2.3% 8:25
See your biggest climbs

Power

433W (581 max)
Power Graph
Power Bands

Cadence

183 (206 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.9 187 8.1 55:29 7:46
Walk 5.9 114 0.2 4:26 20:09
Still 0.0 - - 1 -
Pause 10.2 - - 7:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:09 52.50% More
800m 3:07 6:16 60.09% More
1km 3:55 6:17 62.95% More
Mile 6:20 6:20 66.72% More
5k 20:46 6:41 68.18% More
5 miles 34:03 6:49 67.66% More
10k 43:45 7:03 65.68% More

Predictions

Dist Time Per Mile WAVA
1M 5:57 5:57 71.07
5km 20:23 6:34 69.44
5M 34:11 6:50 67.39
10km 43:16 6:58 66.42
10M 1:12:32 7:15 64.98
Half 1:37:14 7:25 63.93
20M 2:33:54 7:42 63.09
Mara 3:26:19 7:52 62.86

Bespoke Fields

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Pace(HR)
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