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Sun 20th Apr 2025 at 10:21am by Rosehip

Run > Threshold
  • breezy
  • Time
    34:37
  • Miles
    2.94
  • Min/mi
    11:46
  • Pacing
    73.6%
  • WAVA
    49.56
  • Stride(cm)
    87
  • Cals
    329
  • Watts
    232
  • Cadence
    158
  • BPM
    144
  • %MHR
    80.9
  • B/mi
    1695
  • Asc(m)
    14
  • Surface
    Mixed

Notes & Comments

Couldn't find the 4x6 workout so started the 3x7

Too many kids on bikes and dogs today, but gave it a go :)
Quite a bit of Garminumptiness
Added two or three 'strides' counts spikes...four 'striders' down Back Lane on the way home
85% execution
3.5 impacting threshold
load 119

1) 0.15mi - 1:49(12:00/mi) 119/135bpm [1428b/mi] 15cal 224/295W
2) 0.55mi - 5:43(10:21/mi) 149/160bpm [1542b/mi] 61cal 272/299W
3) 0.18mi - 3:00(16:25/mi) 131/160bpm [2151b/mi] 23cal 145/262W
4) 0.67mi - 7:00(10:25/mi) 153/161bpm [1593b/mi] 75cal 269/302W
5) 0.19mi - 3:00(16:08/mi) 134/161bpm [2163b/mi] 22cal 159/314W
6) 0.62mi - 6:38(10:37/mi) 154/162bpm [1636b/mi] 71cal 259/287W
7) 0.1mi - 1:41(17:05/mi) 143/161bpm [2443b/mi] 13cal 156/262W
8) 0.01mi - 9(17:47/mi) 125/125bpm [2223b/mi] 1cal 126/134W
9) 0.42mi - 4:57(11:55/mi) 137/158bpm [1633b/mi] 42cal 218/403W
10) 0.05mi - 40(14:23/mi) 131/136bpm [1884b/mi] 6cal 171/266W
1:49 5:43 3:00 7:00 3:00 6:38 1:41 9 4:57 40
Ness
Well done! 👏
Velociraptor
Well done :)
Rosehip
thanks ladies :)
northernslowcoach
Nicely done x
Rosehip
thank you :)
Jaks
Well done 👏
Rosehip
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.
0.15 1:48 1:48 11:53 119 97-135 1413 154 0-166 224 0-295 2/2
0.70 7:31 5:43 10:21 149 132-160 1543 169 162-174 272 221-299 7/6
0.89 10:31 3:00 16:25 131 112-160 2151 126 0-172 145 43-262 3/5
1.56 17:31 7:00 10:25 153 118-161 1593 170 164-174 269 226-302 7/10
1.74 20:31 3:00 16:08 134 116-161 2162 131 120-174 160 122-314 3/3
2.37 27:09 6:38 10:37 154 119-162 1635 169 160-174 259 205-287 7/5
2.47 28:50 1:41 17:08 143 125-161 2451 130 120-168 156 118-262 1/2
2.48 28:58 8 16:26 125 124-125 2055 123 122-124 125 119-134 0/0
2.89 33:56 4:58 11:57 137 120-158 1636 144 0-180 218 0-403 7/9
2.94 35:36 1:40 +2 35:37 131 127-136 4666 119 0-176 174 0-266 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 162 max Delete HR Trace

  • Cadence Distribution

    158 avge / 180 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 71.7 168 2.4 25:14 10:59
    Walk 25.4 125 0.5 9:18 16:54
    Still 0.2 - - 5 -
    Pause 2.7 - - 59 -

  • Power Distribution

    232W (403 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 34 9:05 40.02% More
    200m 1:14 9:52 40.60% More
    400m 2:30 10:03 42.59% More
    800m 5:08 10:20 47.28% More
    1km 6:29 10:26 48.55% More
    Mile 11:26 11:26 46.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:23 9:23 56.07
    5km 37:01 11:55 49.27
    5M 1:05:50 13:10 44.84
    10km 1:25:38 13:47 42.91
    10M 2:32:20 15:14 39.94
    Half 3:31:14 16:07 38.20
    20M 5:52:31 17:38 35.29
    Mara 8:08:47 18:39 33.35

Bespoke Fields

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stride length
cadence
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