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Mon 2nd Dec 2024 at 11:07am by Trundle

Run > Fitness Test
  • Time
    43:07
  • Miles
    3.15
  • Min/mi
    13:41
  • Pacing
    75.3%
  • WAVA
    44.60
  • Stride(cm)
    82
  • Cals
    345
  • Watts
    202
  • Cadence
    143
  • BPM
    165
  • %MHR
    89.1
  • B/mi
    2255
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

VO2 Max

Hard
10min warmup, 8 x 2min @186bpm with 1min recovery, 10min cooldown

1) 0.7mi - 10:00(14:21/mi) 152/166bpm [2181b/mi] 69cal 181/239W
2) 0.22mi - 2:00(9:09/mi) 178/182bpm [1630b/mi] 20cal 265/292W
3) 0.03mi - 1:00(29:21/mi) 171/181bpm [5018b/mi] 9cal 54/268W
4) 0.21mi - 2:00(9:37/mi) 175/181bpm [1682b/mi] 19cal 265/322W
5) 0.04mi - 1:00(23:15/mi) 172/180bpm [4000b/mi] 9cal 65/250W
6) 0.2mi - 2:00(9:51/mi) 175/181bpm [1723b/mi] 19cal 251/292W
7) 0.04mi - 1:00(22:48/mi) 172/181bpm [3921b/mi] 8cal 64/250W
8) 0.21mi - 2:00(9:41/mi) 176/182bpm [1704b/mi] 19cal 256/292W
9) 0.04mi - 1:00(28:03/mi) 173/181bpm [4854b/mi] 9cal 60/253W
10) 0.19mi - 2:00(10:19/mi) 175/181bpm [1806b/mi] 19cal 279/313W
11) 0.04mi - 1:00(26:38/mi) 172/180bpm [4581b/mi] 8cal 96/284W
12) 0.19mi - 2:00(10:38/mi) 176/180bpm [1872b/mi] 19cal 268/341W
13) 0.04mi - 1:00(28:10/mi) 170/179bpm [4787b/mi] 8cal 71/248W
14) 0.19mi - 2:00(10:28/mi) 174/180bpm [1822b/mi] 19cal 256/307W
15) 0.03mi - 1:00(30:03/mi) 172/179bpm [5169b/mi] 9cal 46/249W
16) 0.19mi - 2:00(10:32/mi) 175/180bpm [1843b/mi] 19cal 275/339W
17) 0.58mi - 10:00(17:12/mi) 155/179bpm [2666b/mi] 62cal 136/273W
18) 0.01mi - 7(16:18/mi) 155/155bpm [2526b/mi] 1cal 72/194W
10:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 10:00 7

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.
0.70 9:59 9:59 14:20 152 128-166 2177 145 0-158 181 0-239 9/15
0.92 11:59 2:00 9:09 178 166-182 1630 161 148-170 264 174-292 1/3
0.95 12:59 1:00 29:21 171 160-181 5019 60 0-160 58 0-269 1/1
1.16 14:59 2:00 9:37 175 161-181 1682 155 0-168 263 0-322 1/3
1.20 15:59 1:00 23:15 172 163-180 4000 68 0-160 68 0-250 1/1
1.40 17:59 2:00 9:51 175 163-181 1723 158 90-168 249 69-292 1/4
1.45 18:59 1:00 22:48 172 162-181 3922 67 0-158 67 0-250 0/1
1.65 20:58 1:59 9:41 176 163-182 1703 162 94-170 256 66-292 1/2
1.69 21:57 59 28:57 173 163-181 5010 51 0-160 59 0-253 1/2
1.88 23:56 1:59 10:19 175 164-181 1805 159 0-168 279 0-313 5/3
1.91 24:55 59 27:08 172 161-180 4668 87 0-158 95 0-284 1/2
2.10 26:54 1:59 10:37 176 161-180 1868 158 80-170 268 0-341 5/2
2.14 27:53 59 28:11 170 161-179 4792 67 0-158 70 0-248 2/1
2.33 29:52 1:59 10:25 174 162-180 1813 157 0-168 256 0-307 5/4
2.36 30:51 59 30:18 171 163-179 5181 60 0-160 45 0-249 2/2
2.55 32:50 1:59 10:29 175 163-180 1835 155 0-170 275 0-339 3/1
3.13 42:49 9:59 17:13 155 148-179 2668 114 0-160 136 0-273 19/14
3.13 42:56 7 +1 19:00 155 154-155 2946 38 0-152 72 0-194 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 182 max Delete HR Trace

  • Cadence Distribution

    143 avge / 170 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.7 155 2.7 33:29 12:17
    Walk 20.9 97 0.4 9:02 21:25
    Still 1.4 - - 36 -

  • Power Distribution

    202W (341 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:25 9:43 44.81% More
    800m 5:30 11:03 46.00% More
    1km 7:09 11:30 45.68% More
    Mile 11:35 11:35 46.82% More
    5k 42:28 13:40 44.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:47 12:47 42.44
    5km 42:29 13:40 44.62
    5M 1:10:22 14:04 44.14
    10km 1:28:35 14:15 43.97
    10M 2:26:42 14:40 43.94
    Half 3:15:19 14:55 43.21
    20M 5:05:52 15:18 43.67
    Mara 6:47:14 15:33 43.60

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