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Fri 31st Jan 2025 at 4:30pm by Autumnleaves

Run > Threshold
  • cold
  • Time
    46:16
  • Miles
    5.01
  • Min/mi
    9:14
  • Pacing
    87.7%
  • WAVA
    62.32
  • Stride(cm)
    101
  • Cals
    489
  • Watts
    252
  • Cadence
    173
  • BPM
    140
  • %MHR
    75.7
  • B/mi
    1293
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

This week's Joker threshold run.
1) 1mi - 10:12(10:12/mi) 129/141bpm [1316b/mi] 101cal 249/398W
2) 1mi - 8:26(8:26/mi) 146/150bpm [1232b/mi] 96cal 271/316W
3) 1mi - 8:29(8:29/mi) 149/153bpm [1263b/mi] 96cal 264/292W
4) 1mi - 8:23(8:23/mi) 149/154bpm [1249b/mi] 96cal 269/306W
5) 1mi - 10:43(10:43/mi) 132/153bpm [1414b/mi] 99cal 210/286W
6) 0.01mi - 4(8:23/mi) 134/134bpm [1124b/mi] 1cal 234/236W
10:12 8:26 8:29 8:23 10:43 4
EvilPixie
Nicely done 👍
RRR-CAZ 🇬🇧
Nice middle 3 miles :-)
Ness
Well done
Autumnleaves
Thanks :)
northernslowcoach
Perfectly executed star
LindsD
Well run
.B.
Nice pace 👍
Sombrero
Looks excellently done.

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.
0.25 2:40 2:40 10:38 123 85-141 1308 169 160-174 255 199-300 9/0
0.50 5:08 2:29 9:55 127 125-130 1259 171 168-174 232 213-270 3/3
0.75 7:43 2:35 10:20 131 124-138 1353 170 166-176 271 209-398 4/2
1.00 10:12 2:29 9:55 137 135-139 1358 170 166-174 249 213-298 10/0
1.25 12:20 2:08 8:34 142 138-147 1216 174 170-176 285 231-316 4/2
1.50 14:27 2:07 8:27 147 145-149 1241 175 172-178 270 262-280 2/1
1.75 16:33 2:06 8:25 147 145-150 1238 177 176-180 268 237-315 3/4
2.00 18:38 2:05 8:20 145 143-148 1209 176 174-178 261 245-279 0/8
2.25 20:46 2:08 8:32 146 146-148 1246 175 172-178 254 245-261 0/6
2.50 22:56 2:09 8:37 149 146-152 1284 176 174-178 273 258-292 5/1
2.75 25:03 2:07 8:29 151 148-153 1281 176 174-178 267 251-278 2/3
3.00 27:07 2:04 8:16 150 149-151 1240 176 174-178 260 251-264 0/6
3.25 29:11 2:04 8:16 148 147-150 1224 176 174-180 265 255-274 0/6
3.50 31:20 2:09 8:36 146 145-148 1255 176 172-178 266 254-302 4/2
3.75 33:24 2:04 8:17 151 148-153 1250 175 172-178 272 263-282 3/2
4.00 35:30 2:06 8:23 152 151-154 1275 175 172-178 275 255-306 2/5
4.25 38:34 3:04 12:15 136 128-153 1667 160 122-176 181 73-286 2/4
4.50 41:09 2:35 10:20 130 128-134 1344 172 168-178 220 196-270 1/1
4.75 43:38 2:29 9:57 130 125-133 1294 173 168-178 218 199-246 0/11
5.00 46:13 2:34 10:18 129 124-135 1328 177 176-180 233 195-258 5/2
5.01 46:17 4 10:17 134 134-134 1377 176 176-176 234 233-236 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 154 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 2.2% 10:09
    12 2.2% 10:25

  • Cadence Distribution

    173 avge / 180 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.4 173 5 45:34 9:10
    Walk 1.6 126 0 43 19:04

  • Power Distribution

    252W (398 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 29 7:42 46.27% More
    200m 1:00 8:01 49.08% More
    400m 2:01 8:07 51.80% More
    800m 4:05 8:14 57.66% More
    1km 5:07 8:14 59.73% More
    Mile 8:20 8:20 61.69% More
    5k 26:19 8:28 67.57% More
    5 miles 46:10 9:14 62.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:53 7:53 65.16
    5km 27:22 8:49 64.99
    5M 46:10 9:14 62.35
    10km 58:37 9:26 61.14
    10M 1:38:52 9:53 59.96
    Half 2:13:01 10:09 59.08
    20M 3:31:45 10:35 57.18
    Mara 4:44:54 10:52 55.67

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