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Sun 30th Jun 2024 at 8:34am by Mark J 🇳🇿

Run > Threshold
  • cold
  • Time
    50:00
  • Miles
    6.46
  • Min/mi
    7:44
  • Pacing
    79.4%
  • WAVA
    65.85
  • Stride(cm)
    123
  • Cals
    589
  • Watts
    248
  • Cadence
    168
  • BPM
    133
  • %MHR
    77.4
  • B/mi
    1031
  • Surface
    Track

Notes & Comments

10k VO2 Track Session

8 x 400m Threshold

A cold one this morning. A mere 6 degrees at the track. The aim of today's track session was to hit 8 x 400m a smidge above threshold pace. I found it quite hard today, I think its been a fairly big week for HIT training. But I still pretty much got it down and the final 400m rep I tried to break my 400m PB just to see if I could and I did, just, by 1 second. Not bad for an old man and at the end of a session, too.

Aches and pains: Nothing of note for the first time in nearly a year. Woohoo!!

Shoes: Asics MetaSpeed Sky+

1) 1km - 5:47(5:47/km) 114/123bpm [660b/km] 53cal 203/W 10.36/11.18kmph
2) 1km - 5:09(5:09/km) 127/132bpm [654b/km] 56cal 232/W 11.64/14.63kmph
3) 0.4km - 1:26(3:35/km) 141/148bpm [506b/km] 19cal 318/W 16.73/16.59kmph
4) 0.4km - 2:07(5:18/km) 137/148bpm [726b/km] 26cal 232/W 11.31/15.79kmph
5) 0.4km - 1:27(3:38/km) 140/148bpm [510b/km] 19cal 316/W 16.48/16.59kmph
6) 0.4km - 2:04(5:10/km) 138/149bpm [713b/km] 26cal 236/W 11.61/15.72kmph
7) 0.4km - 1:27(3:36/km) 143/151bpm [516b/km] 19cal 322/W 16.64/16.67kmph
8) 0.4km - 2:06(5:14/km) 139/151bpm [727b/km] 26cal 233/W 11.47/15.72kmph
9) 0.4km - 1:26(3:35/km) 143/151bpm [513b/km] 19cal 327/W 16.71/16.74kmph
10) 0.4km - 2:11(5:26/km) 138/152bpm [751b/km] 27cal 227/W 11.03/16.22kmph
11) 0.4km - 1:28(3:40/km) 142/151bpm [522b/km] 19cal 323/W 16.34/16.98kmph
12) 0.4km - 2:11(5:27/km) 137/151bpm [747b/km] 27cal 226/W 11.01/15.86kmph
13) 0.4km - 1:29(3:43/km) 143/149bpm [532b/km] 20cal 317/W 16.13/16.44kmph
14) 0.4km - 2:08(5:19/km) 138/149bpm [733b/km] 27cal 230/W 11.29/15.65kmph
15) 0.4km - 1:29(3:42/km) 143/151bpm [529b/km] 19cal 317/W 16.23/16.59kmph
16) 0.4km - 2:13(5:31/km) 138/151bpm [762b/km] 27cal 223/W 10.86/15.45kmph
17) 0.4km - 1:20(3:20/km) 148/158bpm [493b/km] 19cal 348/W 18.01/18.46kmph
18) 0.4km - 2:17(5:41/km) 140/162bpm [796b/km] 29cal 214/W 10.55/16.67kmph
19) 1km - 5:10(5:10/km) 126/130bpm [652b/km] 56cal 231/W 11.6/11.96kmph
20) 1km - 5:05(5:05/km) 129/133bpm [657b/km] 56cal 233/W 11.78/12.29kmph
5:47 5:09 1:26 2:07 1:27 2:04 1:27 2:06 1:26 2:11 1:28 2:11 1:29 2:08 1:29 2:13 1:20 2:17 5:10 5:05
riggys99
Great session well done on the PB. Nice to no aches and pains 😁
Fenland Flier
Beast.
Mark J 🇳🇿
Cheers
Bowman 🇸🇪
Nice one! Fast old legs :)
usc215
wow... thats really high speed!
nice to hear that the pain has gone :)
Mark J 🇳🇿
Thanks both

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 5:48 5:48 9:21 114 -123 1065 156 0-162 202 -248 13/1
1.24 10:57 5:09 8:18 127 120-132 1054 165 160-186 232 220-265 0/0
1.49 12:22 1:25 5:45 141 130-148 810 182 182-186 318 265-331 0/0
1.74 14:29 2:07 8:34 137 129-148 1173 167 162-182 232 181-316 0/0
1.98 15:56 1:27 5:51 140 130-148 819 183 172-190 316 249-332 0/0
2.23 17:59 2:03 8:21 138 126-149 1151 166 164-180 236 221-320 0/0
2.47 19:24 1:26 5:48 143 133-151 830 182 176-186 322 256-333 0/0
2.72 21:30 2:05 8:27 139 130-151 1174 166 164-182 233 225-321 0/0
2.97 22:55 1:25 5:46 143 130-151 824 183 182-190 327 262-336 0/0
3.22 25:05 2:10 8:47 138 129-152 1212 164 160-182 227 205-324 0/0
3.46 26:32 1:27 5:55 142 129-151 840 182 180-182 323 244-341 0/0
3.71 28:43 2:10 8:51 137 123-151 1213 165 158-182 226 187-317 0/0
3.95 30:11 1:28 5:58 143 131-149 852 182 180-182 317 262-328 0/0
4.20 32:18 2:07 8:37 138 130-149 1188 165 162-180 230 203-318 0/0
4.45 33:45 1:27 5:55 143 130-151 846 182 180-182 317 267-331 0/0
4.69 35:58 2:12 8:57 138 130-151 1234 163 160-186 223 202-313 0/0
4.94 37:17 1:19 5:20 148 130-158 790 190 186-190 348 257-370 0/0
5.18 39:32 2:16 9:13 140 126-162 1290 161 158-188 213 151-337 0/0
5.81 44:43 5:10 8:20 126 125-130 1050 164 160-166 231 225-239 0/0
6.42 49:47 5:04 +1 8:13 129 127-133 1060 166 162-168 233 217-246 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 162 max Delete HR Trace

  • Cadence Distribution

    168 avge / 190 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 168 6.5 49:59 7:44
    Still 0.0 - - 1 -

  • Power Distribution

    248W (370 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:20 65.15% More
    800m 3:23 6:48 60.70% More
    1km 4:10 6:42 64.25% More
    Mile 7:00 7:00 64.84% More
    5k 22:07 7:07 69.93% More
    5 miles 37:11 7:26 67.93% More
    10k 47:35 7:39 66.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 65.66
    5km 23:01 7:25 67.22
    5M 38:07 7:37 66.26
    10km 47:59 7:43 65.80
    10M 1:19:27 7:57 65.78
    Half 1:45:47 8:05 64.91
    20M 2:45:40 8:17 65.68
    Mara 3:40:33 8:25 65.79

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