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Wed 17th Apr 2024 at 6:59am by Eawoman45
Run > Threshold
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Time
51:45
-
Miles 4.36
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Min/mi 11:52
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Pacing
81.1%
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WAVA
48.86
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Stride(cm)
88
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Cals
440
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Cadence
154
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BPM
148
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%MHR
83.4
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B/mi 1751
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Asc(m)
382
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Hillscore
14
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Surface
Road
Notes & Comments
1) 1mi - 12:31(12:31/mi) 128/143bpm [1601b/mi] 93cal
2) 1mi - 10:45(10:45/mi) 149/155bpm [1601b/mi] 98cal
3) 1mi - 10:45(10:45/mi) 160/166bpm [1721b/mi] 101cal
4) 0.75mi - 8:30(11:17/mi) 163/168bpm [1839b/mi] 83cal
5) 0.6mi - 9:15(15:18/mi) 142/167bpm [2173b/mi] 65cal
Project Joker Threshold. Finally a sunny morning! Chilly though.
Looks like I’m on track. 5 weeks to go.
2) 1mi - 10:45(10:45/mi) 149/155bpm [1601b/mi] 98cal
3) 1mi - 10:45(10:45/mi) 160/166bpm [1721b/mi] 101cal
4) 0.75mi - 8:30(11:17/mi) 163/168bpm [1839b/mi] 83cal
5) 0.6mi - 9:15(15:18/mi) 142/167bpm [2173b/mi] 65cal
Project Joker Threshold. Finally a sunny morning! Chilly though.
Looks like I’m on track. 5 weeks to go.
12:31 10:45 10:45 8:30 9:15
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 2:04 | 2:04 | 16:31 | 104 97-120 | 1718 | 130 114-158 | 87/60 |
0.25 | 3:37 | 1:33 | 12:26 | 124 117-133 | 1542 | 150 124-156 | 4/7 |
0.38 | 5:08 | 1:30 | 12:04 | 130 123-135 | 1569 | 146 124-158 | 5/19 |
0.50 | 6:50 | 1:42 | 13:36 | 128 120-134 | 1741 | 155 152-158 | 16/14 |
0.63 | 8:21 | 1:32 | 12:14 | 131 129-134 | 1602 | 156 152-160 | 8/13 |
0.75 | 9:46 | 1:25 | 11:18 | 136 134-137 | 1537 | 159 156-160 | 15/9 |
0.88 | 11:08 | 1:22 | 10:52 | 139 137-140 | 1511 | 159 158-162 | 8/18 |
1.00 | 12:30 | 1:22 | 11:00 | 141 140-142 | 1550 | 159 158-160 | 26/4 |
1.13 | 13:52 | 1:22 | 10:56 | 143 142-145 | 1564 | 158 158-160 | 6/27 |
1.25 | 15:13 | 1:21 | 10:48 | 146 144-147 | 1577 | 160 158-164 | 9/8 |
1.38 | 16:35 | 1:22 | 10:53 | 147 145-148 | 1600 | 159 158-162 | 12/8 |
1.50 | 17:56 | 1:21 | 10:49 | 150 148-152 | 1623 | 161 158-162 | 4/10 |
1.63 | 19:18 | 1:22 | 10:53 | 150 148-152 | 1631 | 160 158-162 | 8/14 |
1.75 | 20:35 | 1:17 | 10:18 | 149 148-151 | 1533 | 162 160-164 | 9/2 |
1.88 | 21:56 | 1:21 | 10:49 | 152 150-154 | 1643 | 162 160-164 | 9/5 |
2.00 | 23:17 | 1:21 | 10:49 | 154 153-155 | 1666 | 163 162-166 | 7/12 |
2.13 | 24:35 | 1:18 | 10:26 | 156 155-159 | 1627 | 164 162-166 | 11/2 |
2.25 | 25:54 | 1:19 | 10:30 | 157 156-158 | 1649 | 165 164-166 | 11/2 |
2.38 | 27:16 | 1:22 | 10:56 | 158 158-160 | 1726 | 165 160-168 | 10/15 |
2.50 | 28:48 | 1:33 | 12:20 | 161 159-162 | 1986 | 163 158-166 | 10/10 |
2.63 | 30:15 | 1:27 | 11:34 | 160 157-162 | 1850 | 160 154-164 | 7/18 |
2.75 | 31:31 | 1:16 | 10:07 | 160 157-162 | 1619 | 161 158-164 | 14/10 |
2.88 | 32:50 | 1:19 | 10:36 | 162 160-165 | 1716 | 163 160-166 | 5/4 |
3.00 | 34:02 | 1:11 | 9:32 | 163 161-166 | 1553 | 164 162-166 | 6/16 |
3.13 | 35:33 | 1:31 | 12:05 | 163 161-166 | 1970 | 160 150-164 | 16/7 |
3.25 | 37:02 | 1:29 | 11:55 | 161 159-165 | 1919 | 160 128-180 | 2/13 |
3.38 | 38:19 | 1:17 | 10:14 | 163 161-165 | 1667 | 162 160-166 | 12/4 |
3.50 | 39:48 | 1:30 | 11:56 | 164 162-167 | 1958 | 156 100-164 | 13/11 |
3.63 | 41:06 | 1:18 | 10:25 | 164 163-166 | 1708 | 164 160-168 | 8/8 |
3.75 | 42:29 | 1:23 | 11:03 | 164 161-167 | 1813 | 163 160-168 | 10/9 |
3.88 | 44:18 | 1:49 +23 | 14:30 | 159 149-167 | 2306 | 154 124-166 | 7/8 |
4.00 | 46:02 | 1:44 +18 | 13:54 | 154 151-157 | 2142 | 159 154-166 | 2/14 |
4.13 | 47:50 | 1:48 | 14:20 | 151 138-160 | 2165 | 124 118-160 | 7/8 |
4.25 | 49:39 | 1:50 | 14:37 | 132 127-138 | 1929 | 118 114-120 | 18/2 |
4.36 | 52:27 | 2:48 | 26:08 | 126 119-130 | 3293 | 119 114-122 | 3/9 |
Heart
148/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 382m,
Range 88m, Flat prediction 51:45
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
30 14.9% | 11:10 |
26 16.4% | 15:14 |
20 17.4% | 10:58 |
17 15.6% | 12:12 |
16 9.8% | 10:18 |
15 14.0% | 12:24 |
See your biggest climbs |
Cadence
154 (180 max)
Stride Length: 88cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.8 | 160 | 3.9 | 43:19 | 11:19 |
Walk | 14.4 | 120 | 0.5 | 7:38 | 16:17 |
Still | 1.5 | - | - | 49 | - |
Pause | 1.3 | - | - | 41 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:52 | 10:52 | 46.99 |
5km | 36:08 | 11:38 | 49.38 |
5M | 59:50 | 11:58 | 48.77 |
10km | 1:15:20 | 12:07 | 48.54 |
10M | 2:04:45 | 12:29 | 48.41 |
Half | 2:46:06 | 12:41 | 47.55 |
20M | 4:20:06 | 13:00 | 47.93 |
Mara | 5:46:18 | 13:13 | 47.77 |
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