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Sat 8th Jun 2024 at 9:06am by Mark J 🇳🇿

Run > Threshold
  • Time
    1:27:08
  • Miles
    11.19
  • Min/mi
    7:47
  • Pacing
    79.4%
  • WAVA
    67.47
  • Stride(cm)
    120
  • Cals
    1038
  • Watts
    249
  • Cadence
    172
  • BPM
    140
  • %MHR
    81.2
  • B/mi
    1088
  • Asc(m)
    51
  • Surface
    Mixed

Notes & Comments

18k Threshold

Long run with 2 x 5k at threshold pace.

Felt like quite a hard run today. I didn't seen to loosen up at all throughout. My legs felt heavy and tired. I still managed to get the threshold reps done although slower than I would have liked.

On the plus side, I ran in the vineyards of Blenheim. Sav blanc country. A beautiful place to be indeed.

Aches and pains: Right piriformis 2/3.

Shoes: Brooks Glycerin 20

1) 1km - 5:36(5:36/km) 118/126bpm [660b/km] 51cal 214/W 10.71/11.43kmph
2) 2km - 10:49(5:25/km) 129/133bpm [698b/km] 112cal 222/W 11.08/11.76kmph
3) 5km - 22:19(4:28/km) 148/153bpm [660b/km] 291cal 275/W 13.43/14.46kmph
4) 2km - 11:00(5:30/km) 134/148bpm [737b/km] 123cal 221/W 10.91/13.09kmph
5) 5km - 21:40(4:20/km) 147/149bpm [637b/km] 279cal 275/W 13.85/14.88kmph
6) 2km - 10:29(5:14/km) 137/148bpm [718b/km] 121cal 229/W 11.47/14.01kmph
7) 1km - 5:15(5:15/km) 138/139bpm [725b/km] 61cal 229/W 11.43/12.2kmph
5:36 10:49 22:19 11:00 21:40 10:29 5:15
riggys99
Well run. Looks like your HR was lower for the second rep that was quicker than the first rep 😁
Fenland Flier
What riggys said, nice.
Mark J 🇳🇿
Cheers
Bowman 🇸🇪
Looks good, a you should have tired legs when training as a marathoner :)
Well run!
Mark J 🇳🇿
Yes. Thanks. And actually looking at it properly, I really shouldn't be moaning about two 5k's of that pace in the middle of an 18k Long run.
Bowman 🇸🇪
Moan away, it’s all we got, but keep doing it :)
ThunderFeet
Sounds lovely! 🥂

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 5:36 5:36 9:01 117 -126 1054 159 0-170 211 -256 18/3
1.86 16:25 10:49 8:43 129 119-133 1123 165 162-172 222 206-246 13/12
4.97 38:43 22:18 7:11 148 132-153 1063 180 172-182 274 212-314 37/10
6.21 50:54 12:11 +2 9:49 134 104-148 1314 165 140-178 222 45-303 13/13
9.32 1:12:34 21:39 6:58 147 134-149 1025 180 176-182 275 205-317 10/45
10.56 1:23:02 10:28 8:26 137 129-148 1156 166 160-180 229 178-297 7/11
11.18 1:28:17 5:15 +1 8:29 138 136-139 1170 167 164-170 229 202-265 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 153 max Delete HR Trace

  • Cadence Distribution

    172 avge / 182 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 172 11.2 1:28:17 7:54
    Walk 0.0 140 0 1 5:22
    Still 0.0 - - 2 -

  • Power Distribution

    249W (317 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 51.35% More
    800m 3:25 6:52 60.19% More
    1km 4:17 6:53 62.54% More
    Mile 6:55 6:55 65.62% More
    5k 21:39 6:58 71.43% More
    5 miles 37:39 7:32 67.07% More
    10k 47:16 7:36 66.81% More
    10 miles 1:17:47 7:47 67.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:44 6:44 67.45
    5km 22:24 7:13 69.07
    5M 37:06 7:25 68.08
    10km 46:42 7:31 67.61
    10M 1:17:21 7:44 67.57
    Half 1:42:59 7:52 66.68
    20M 2:41:15 8:04 67.48
    Mara 3:34:42 8:12 67.58

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