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Sun 29th Dec 2024 at 3:28pm by Sparky Crackers

Run > Threshold
  • Time
    37:18
  • Miles
    4.30
  • Min/mi
    8:40
  • Pacing
    87.7%
  • WAVA
    54.17
  • Stride(cm)
    110
  • Cals
    486
  • Watts
    330
  • Cadence
    169
  • BPM
    154
  • %MHR
    90.3
  • B/mi
    1339
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

1) 1mi - 9:27(9:27/mi) 130/157bpm [1227b/mi] 108cal 309/419W
2) 0.06mi - 33(8:58/mi) 155/157bpm [1389b/mi] 7cal 274/328W
3) 1mi - 8:09(8:09/mi) 164/170bpm [1336b/mi] 112cal 361/426W
4) 1mi - 8:05(8:05/mi) 167/171bpm [1349b/mi] 114cal 354/440W
5) 0.1mi - 47(7:43/mi) 167/171bpm [1290b/mi] 11cal 360/391W
6) 1mi - 9:03(9:03/mi) 158/171bpm [1431b/mi] 118cal 296/430W
7) 0.11mi - 57(8:47/mi) 158/160bpm [1389b/mi] 12cal 296/300W
8) 0.03mi - 18(11:23/mi) 158/158bpm [1799b/mi] 4cal 272/297W

Garmin DSW 10 mins at 9:30 warm up, 16 mins at 7:40 threshold, 10 mins at 9:30 cool down, Found the threshold section hard.
9:27 33 8:09 8:05 47 9:03 57 18

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.
1.00 9:26 9:26 9:26 130 57-157 1226 166 0-174 309 0-419 14/10
1.06 9:59 33 8:58 155 153-157 1389 169 166-170 275 245-328 1/3
2.06 18:07 8:08 8:09 164 152-170 1336 171 158-176 361 158-426 15/22
3.06 26:11 8:04 8:05 167 160-171 1349 169 0-176 354 0-440 9/7
3.16 26:57 46 7:43 167 164-171 1288 172 170-174 359 327-391 1/2
4.16 35:59 9:03 9:04 158 151-171 1432 164 0-174 296 0-430 13/18
4.26 36:56 56 8:47 158 156-160 1389 169 166-170 296 293-300 0/1
4.29 37:14 18 +1 11:53 158 156-158 1878 156 116-170 273 193-297 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 171 max Delete HR Trace

  • Cadence Distribution

    169 avge / 176 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.8 169 4.3 36:51 8:37
    Walk 1.2 122 0 26 18:47
    Still 0.0 - - 1 -

  • Power Distribution

    330W (440 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:50 42.77% More
    200m 53 7:05 44.44% More
    400m 1:49 7:19 45.09% More
    800m 3:43 7:29 51.60% More
    1km 4:40 7:30 53.71% More
    Mile 7:55 7:55 53.79% More
    5k 26:07 8:24 55.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:57 7:57 53.58
    5km 26:26 8:30 54.83
    5M 43:46 8:45 53.91
    10km 55:06 8:52 53.47
    10M 1:31:15 9:08 53.36
    Half 2:01:29 9:16 52.62
    20M 3:10:15 9:31 53.24
    Mara 4:13:18 9:40 53.32
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