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Wed 11th Dec 2024 at 2:19pm by tipsku

Run > Threshold
  • breezy
  • cold
  • Time
    30:43
  • Miles
    4.06
  • Min/mi
    7:34
  • WAVA
    66.14
  • Stride(cm)
    114
  • Cals
    298
  • Cadence
    188
  • BPM
    160
  • %MHR
    86
  • B/mi
    1211
  • Surface
    Track

Notes & Comments

Threshold session 4 miles broken up

the plan was to do cutdown intervals, 2000-1600-1200-800-400-200-100 at increasing pace, starting at threshold (7:30 m/m) and then cutting down by 15 seconds for each, running 10k, 5k, mile pace and then sprint pace to finish (6 m/m). Joris came up with this gem for Olivia and I was curious to try it. The first 5 laps at threshold went well, I hit lap times around 1:50-1:52 which is where I should be. Then I tackled the 10k paced mile and could maintain the pace (1:47 lap times) only for 800 m. Again, HR just wouldn't budge above my threshold so I modified the workout on the spot to a threshold session, 5-4-3-2-2 laps at threshold. avg HR was very consistent 165-167, just below my threshold of 169. Good session, not exactly what I wanted to do but a very useful threshold workout.

1) 0mi - 3(0/mi) 111/113bpm [INFb/mi]
2) 0.25mi - 1:53(7:24/mi) 151/162bpm [1117b/mi] 17cal
3) 0.25mi - 1:50(7:24/mi) 163/166bpm [1207b/mi] 19cal
4) 0.25mi - 1:51(7:26/mi) 165/167bpm [1227b/mi] 19cal
5) 0.24mi - 1:52(7:40/mi) 166/168bpm [1274b/mi] 19cal
6) 0.25mi - 1:52(7:21/mi) 166/168bpm [1219b/mi] 19cal
7) 0.02mi - 24(21:52/mi) 151/164bpm [3302b/mi] 3cal
8) 0.25mi - 1:47(7:01/mi) 153/164bpm [1074b/mi] 16cal
9) 0.25mi - 1:47(7:11/mi) 166/168bpm [1194b/mi] 18cal
10) 0.25mi - 1:51(7:28/mi) 166/169bpm [1238b/mi] 19cal
11) 0.25mi - 1:53(7:36/mi) 166/167bpm [1260b/mi] 19cal
12) 0.01mi - 10(14:04/mi) 141/166bpm [1983b/mi] 1cal
13) 0.25mi - 1:53(7:34/mi) 147/159bpm [1111b/mi] 16cal
14) 0.25mi - 1:51(7:28/mi) 163/167bpm [1216b/mi] 19cal
15) 0.25mi - 1:52(7:32/mi) 165/167bpm [1244b/mi] 19cal
16) 0.01mi - 9(12:31/mi) 133/163bpm [1666b/mi] 1cal
17) 0.25mi - 1:50(7:24/mi) 150/161bpm [1110b/mi] 15cal
18) 0.25mi - 1:50(7:10/mi) 164/166bpm [1176b/mi] 19cal
19) 0.02mi - 19(17:24/mi) 154/165bpm [2679b/mi] 3cal
20) 0.25mi - 1:49(7:18/mi) 153/165bpm [1118b/mi] 17cal
21) 0.25mi - 1:51(7:25/mi) 165/167bpm [1225b/mi] 19cal
22) 0.01mi - 2(6:14/mi) 165/166bpm [1029b/mi] 1cal
3 1:53 1:50 1:51 1:52 1:52 24 1:47 1:47 1:51 1:53 10 1:53 1:51 1:52 9 1:50 1:50 19 1:49 1:51 2
Raptors claws are coming to town
Good session :)
tipsku
Thank you. I'm glad I got it done in the cold.
Frosty The Bowman 🇸🇪
Well done in the cold there!
riggys99
Nice session
tipsku
Thank you :-)

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.00 0 0 0 109 109-109 NAN 0 0-0 0/0
0.25 1:54 1:54 7:29 151 110-162 1130 188 0-194 0/0
0.50 3:44 1:50 7:25 163 160-166 1210 189 188-196 0/0
0.75 5:35 1:51 7:28 165 161-167 1232 190 188-192 0/0
0.99 7:24 1:49 7:33 166 164-168 1253 189 188-192 0/0
1.24 9:18 1:54 7:30 166 161-168 1246 188 184-190 0/0
1.26 12:50 3:31 +1 3:41:00 150 111-164 33150 145 76-188 0/0
1.51 14:36 1:46 7:03 153 122-164 1079 192 188-194 0/0
1.76 16:22 1:46 7:12 166 163-168 1196 191 188-194 0/0
2.00 18:13 1:51 7:29 166 164-169 1243 189 186-194 0/0
2.25 20:06 1:53 7:33 166 165-167 1254 188 182-190 0/0
2.26 24:06 4:00 +1 6:03:44 141 108-166 51286 172 110-184 0/0
2.51 25:57 1:51 7:32 147 108-159 1106 186 182-188 0/0
2.76 27:48 1:52 7:30 163 158-167 1222 188 186-190 0/0
3.00 29:40 1:52 7:31 165 162-167 1239 188 186-190 0/0
3.01 33:01 3:21 +1 4:50:13 134 102-164 38889 149 0-188 0/0
3.26 34:50 1:48 7:21 150 114-161 1102 188 184-192 0/0
3.51 36:40 1:50 7:16 164 160-166 1191 188 184-192 0/0
3.53 38:45 2:05 +1 2:06:18 152 114-165 19197 144 96-186 0/0
3.78 40:33 1:47 7:17 153 122-165 1115 189 182-192 0/0
4.02 42:23 1:51 7:28 165 162-167 1231 188 184-192 0/0
4.03 42:26 3 +1 11:00 165 165-166 1816 186 184-188 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 169 max Delete HR Trace

  • Cadence Distribution

    188 avge / 196 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.5 188 4.1 31:24 8:33
    Walk 17.5 111 0 8:02 11:07:31
    Pause 7.0 - - 3:12 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:59 51.97% More
    800m 3:31 7:04 56.77% More
    1km 4:26 7:07 58.65% More
    Mile 7:17 7:17 60.59% More
    5k 33:32 10:48 46.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:33 6:33 67.42
    5km 22:52 7:22 67.47
    5M 38:39 7:44 65.14
    10km 49:08 7:54 64.14
    10M 1:23:04 8:18 62.35
    Half 1:51:54 8:33 60.37
    20M 2:58:30 8:56 59.38
    Mara 4:00:28 9:11 58.26

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Borg Rating of Perceived Exertion

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  • 2 Light
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  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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