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Sat 10th Aug 2024 at 12:09pm by Mark J 🇳🇿

Run > Time Trial
  • Time
    45:16
  • Miles
    6.26
  • Min/mi
    7:14
  • Pacing
    77.3%
  • WAVA
    70.28
  • Stride(cm)
    130
  • Cals
    603
  • Watts
    265
  • Cadence
    171
  • BPM
    143
  • %MHR
    83.4
  • B/mi
    1038
  • Surface
    Track

Notes & Comments

5k TT - Run Power Threshold Test (appro x. 10k)

I'm going to take a look at training by power. So in order to do this I need to do a couple of specific time trials a few days apart from each other. A 5k and a 1k. This morning I did the 5k session at the track to ensure it was as controllable as possible.

8 minutes warm up. 5 x 100m strides with recoveries . 2 minutes easy. 5k at max effort. Followed by 10 minutes cool down.

That was a hard session but I held on in there and scored a new 5k PB in the process. 19:23, dead cuffed with that and sneaking closer to 19 minutes 😁. Pretty much perfect conditions this morning, too. Blue skies and 14 degrees.

Aches and pains: Right piriformis 2

Shoes: Asics MetaSpeed Sky+
4:00 4:00 19 50 20 50 25 50 17 50 21 50 2:00 19:23 5:00 5:00
Bowman 🇸🇪
That was a mighty run! Very fast and ridiculous wava:) Sub 3h soon no doubt
Mark J 🇳🇿
Thank you kind sir
riggys99
Great time well done
Fenland Flier
Fantastic result, congratulations Mark.
Mark J 🇳🇿
Thank you.

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.
0.47 4:01 4:01 8:32 115 -126 981 157 0-164 217 -258 14/1
0.93 8:00 3:59 8:45 127 120-131 1111 164 162-194 227 150-238 0/0
0.99 8:18 18 4:57 136 131-143 674 186 184-194 334 238-367 0/0
1.06 9:08 50 10:48 143 139-146 1545 163 160-184 232 207-367 0/0
1.12 9:26 18 5:06 141 139-144 718 180 164-186 307 218-354 0/0
1.23 10:16 50 7:32 145 139-148 1092 164 160-184 237 209-358 0/0
1.29 10:40 24 6:37 143 139-149 946 184 176-186 335 220-354 0/0
1.39 11:30 50 8:22 146 141-149 1222 163 160-180 230 204-354 0/0
1.45 11:46 16 4:25 142 141-143 627 182 164-186 306 213-345 0/0
1.54 12:36 50 9:47 144 139-147 1408 166 162-184 239 213-349 0/0
1.60 12:56 20 5:27 141 139-146 768 185 176-186 326 222-356 0/0
1.71 13:46 50 7:22 145 139-149 1069 164 160-184 240 212-355 0/0
1.95 15:45 1:59 8:17 133 130-139 1103 165 162-178 232 218-246 0/0
5.06 35:08 19:22 6:14 155 132-160 967 180 178-182 303 238-336 0/0
5.64 40:08 5:00 8:32 143 138-160 1221 162 158-180 228 195-314 0/0
6.23 45:06 4:58 +1 8:27 138 135-143 1165 164 160-168 235 220-258 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 160 max Delete HR Trace

  • Cadence Distribution

    171 avge / 194 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 171 6.3 45:15 7:14
    Still 0.0 - - 1 -

  • Power Distribution

    265W (367 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:49 59.76% More
    800m 2:59 5:59 69.02% More
    1km 3:44 6:01 71.60% More
    Mile 6:05 6:05 74.58% More
    5k 19:22 6:14 79.86% More
    5 miles 34:30 6:54 73.22% More
    10k 44:50 7:13 70.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:29 6:29 70.05
    5km 21:32 6:56 71.85
    5M 35:40 7:08 70.81
    10km 44:55 7:14 70.30
    10M 1:14:22 7:26 70.28
    Half 1:39:01 7:34 69.35
    20M 2:35:04 7:45 70.17
    Mara 3:26:27 7:53 70.28

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