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Tue 9th Jul 2024 at 6:03pm by Mark J 🇳🇿

Run > Threshold
  • cold
  • Time
    1:08:55
  • Miles
    8.70
  • Min/mi
    7:55
  • Pacing
    53.5%
  • WAVA
    65.46
  • Stride(cm)
    121
  • Cals
    813
  • Watts
    247
  • Cadence
    168
  • BPM
    132
  • %MHR
    76.9
  • B/mi
    1047
  • Asc(m)
    47
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

14k VO2 Intervals

12 x 400m @VO2

A chilly evening for an intervals session just a smidge above threshold pace. I'm pleased with the results from that given my legs were still tiered from the weekend's HM. Looking at the stats, I just about managed to keep within range for each rep, the last of the 12 being pretty tough. But overall, a good session this evening.

Aches and pains: Right Piriformis 2

Shoes: Asics MagicSpeed 2

1) 1km - 6:13(6:13/km) 99/119bpm [615b/km] 46cal 184/W 9.66/11.96kmph
2) 1.2km - 6:10(5:08/km) 121/128bpm [621b/km] 62cal 228/W 11.69/13.59kmph
3) 0.4km - 1:26(3:36/km) 145/152bpm [521b/km] 19cal 333/W 16.69/18.27kmph
4) 0.4km - 2:08(5:20/km) 137/152bpm [731b/km] 27cal 226/W 11.24/16.29kmph
5) 0.4km - 1:31(3:48/km) 139/146bpm [527b/km] 19cal 310/W 15.82/16.36kmph
6) 0.4km - 2:10(5:26/km) 133/146bpm [722b/km] 26cal 227/W 11.06/15.13kmph
7) 0.4km - 1:32(3:51/km) 140/149bpm [538b/km] 20cal 319/W 15.61/16.29kmph
8) 0.4km - 2:09(5:22/km) 135/149bpm [725b/km] 26cal 223/W 11.17/15.19kmph
9) 0.4km - 1:30(3:44/km) 141/150bpm [527b/km] 20cal 327/W 16.05/16.74kmph
10) 0.4km - 2:10(5:24/km) 136/154bpm [734b/km] 27cal 221/W 11.11/15.39kmph
11) 0.4km - 1:31(3:47/km) 142/151bpm [537b/km] 20cal 322/W 15.87/17.31kmph
12) 0.4km - 2:11(5:28/km) 139/153bpm [759b/km] 28cal 226/W 10.98/15kmph
13) 0.4km - 1:32(3:49/km) 143/151bpm [546b/km] 20cal 320/W 15.71/16.67kmph
14) 0.4km - 2:06(5:15/km) 137/153bpm [720b/km] 26cal 228/W 11.42/15.06kmph
15) 0.4km - 1:32(3:49/km) 144/153bpm [550b/km] 21cal 319/W 15.7/16.67kmph
16) 0.4km - 2:10(5:25/km) 139/154bpm [752b/km] 27cal 225/W 11.09/15.39kmph
17) 0.4km - 1:30(3:46/km) 144/152bpm [543b/km] 20cal 319/W 15.93/17.14kmph
18) 0.4km - 2:11(5:28/km) 138/151bpm [754b/km] 27cal 224/W 10.98/15.32kmph
19) 0.4km - 1:31(3:47/km) 142/151bpm [538b/km] 20cal 319/W 15.83/16.51kmph
20) 0.4km - 2:12(5:31/km) 137/153bpm [756b/km] 27cal 220/W 10.88/15.39kmph
21) 0.4km - 1:33(3:53/km) 142/151bpm [551b/km] 21cal 309/W 15.46/16.29kmph
22) 0.4km - 2:14(5:36/km) 137/151bpm [767b/km] 28cal 219/W 10.71/14.81kmph
23) 0.4km - 1:30(3:45/km) 143/152bpm [537b/km] 20cal 321/W 15.98/16.51kmph
24) 0.4km - 2:15(5:39/km) 138/152bpm [779b/km] 28cal 214/W 10.63/15kmph
25) 0.4km - 1:36(3:59/km) 143/152bpm [570b/km] 21cal 313/W 15.06/16.44kmph
26) 0.4km - 2:16(5:39/km) 137/154bpm [773b/km] 29cal 217/W 10.63/14.94kmph
27) 1.2km - 6:32(5:27/km) 130/133bpm [708b/km] 74cal 232/W 11.02/11.69kmph
28) 1km - 5:34(5:34/km) 130/133bpm [724b/km] 64cal 229/W 10.77/11.73kmph
6:13 6:10 1:26 2:08 1:31 2:10 1:32 2:09 1:30 2:10 1:31 2:11 1:32 2:06 1:32 2:10 1:30 2:11 1:31 2:12 1:33 2:14 1:30 2:15 1:36 2:16 6:32 5:34
Fenland Flier
A tough session, well done.
riggys99
Tough session so close to a PB race well run
Bowman 🇸🇪
Well run!
Mark J 🇳🇿
Cheers all.

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 8:40 8:40 +3 13:57 98 -119 1366 152 0-180 183 -293 52/19
1.37 14:50 6:10 8:16 121 112-128 1000 167 164-182 228 197-256 1/16
1.61 16:15 1:26 5:46 145 128-152 836 186 182-188 333 256-367 1/2
1.86 18:23 2:07 8:34 137 126-152 1173 164 160-186 227 170-330 0/3
2.11 19:53 1:30 6:05 139 126-146 847 182 180-184 310 236-347 0/3
2.36 22:03 2:10 8:46 133 125-146 1165 164 160-184 227 193-321 3/2
2.61 23:35 1:32 6:10 140 126-149 864 182 180-184 318 253-360 1/1
2.85 25:44 2:09 8:40 135 119-149 1170 165 160-184 223 181-308 3/3
3.10 27:13 1:28 5:58 142 128-150 848 182 180-184 328 238-370 1/1
3.35 29:23 2:10 8:45 136 126-154 1190 164 160-180 221 155-280 1/3
3.60 30:53 1:30 6:04 142 127-151 862 181 170-182 321 223-380 2/1
3.84 33:03 2:10 8:46 138 129-153 1209 164 160-182 225 187-317 2/1
4.09 34:35 1:32 6:09 143 129-151 880 182 180-184 319 228-403 2/1
4.34 36:42 2:06 8:30 137 123-153 1165 165 158-180 227 171-287 1/3
4.59 38:12 1:31 6:06 144 130-153 879 181 174-182 319 246-365 2/1
4.84 40:22 2:10 8:47 139 127-154 1220 164 160-182 225 184-300 1/2
5.08 41:52 1:30 6:03 144 129-152 871 181 176-182 319 246-393 1/1
5.33 44:02 2:10 8:46 138 127-151 1211 164 160-178 224 189-326 1/2
5.58 45:33 1:31 6:06 142 128-151 866 181 174-182 319 223-356 1/2
5.83 47:46 2:13 8:54 137 120-153 1218 164 160-182 220 179-330 2/1
6.07 49:18 1:33 6:15 142 129-151 887 181 172-184 309 239-350 0/0
6.32 51:32 2:14 9:02 137 127-151 1237 164 162-182 220 182-341 1/2
6.57 53:02 1:30 6:02 143 127-152 863 182 176-182 320 225-358 1/2
6.82 55:18 2:16 9:06 138 127-152 1257 163 128-182 214 156-308 1/0
7.07 56:53 1:35 6:22 143 129-152 911 181 170-182 313 226-364 3/0
7.31 59:09 2:16 9:08 137 121-154 1251 163 160-182 217 164-358 3/2
8.06 1:05:40 6:31 8:45 130 127-133 1137 164 162-166 232 207-271 15/1
8.68 1:11:13 5:33 +1 9:00 130 126-133 1171 163 162-166 229 197-252 15/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 154 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 1.5% 8:54

  • Cadence Distribution

    168 avge / 188 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.2 168 8.6 1:07:53 7:55
    Walk 4.0 121 0.1 2:54 55:04
    Still 0.1 - - 3 -
    Pause 0.7 - - 31 -

  • Power Distribution

    247W (403 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:46 60.30% More
    800m 3:25 6:52 60.22% More
    1km 4:18 6:56 62.17% More
    Mile 7:07 7:07 63.87% More
    5k 22:40 7:18 68.27% More
    5 miles 36:48 7:22 68.62% More
    10k 46:12 7:26 68.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:57 6:57 65.35
    5km 23:08 7:27 66.88
    5M 38:19 7:40 65.92
    10km 48:14 7:46 65.46
    10M 1:19:53 7:59 65.43
    Half 1:46:21 8:07 64.57
    20M 2:46:33 8:20 65.33
    Mara 3:41:44 8:28 65.44
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