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Fri 14th Feb 2025 at 12:20pm by Mark J 🇳🇿

Run > Time Trial
  • warm
  • Time
    41:00
  • Miles
    5.91
  • Min/mi
    6:56
  • Pacing
    87.9%
  • WAVA
    73.16
  • Stride(cm)
    135
  • Cals
    532
  • Watts
    277
  • Cadence
    172
  • BPM
    143
  • %MHR
    82.4
  • B/mi
    989
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

Coros Running Fitness Test #2

That's better. Managed to complete the full test today. Although tough toward the end, as to be expected, overall happy with the results. Pretty much where I felt I would be given recent performances etc.

Aches and pains: Pre run, my right piriformis was bad, up to a 4. Strangely came on at that level yesterday. Kind of felt like it had either finally released something after a year and a half or finally gone twang and given out on me. I thought I wasn't going to be able to run today but once I was running, all good and no issues at all. Odd!

Shoes: Speaking of giving up on me, Asics MetaSpeed Sky+. The soles on these are wearing very quickly. Or am I looking for that excuse for new racing shoes again?

COROS Running Fitness Test
Threshold HR: 155bpm
Threshold Pace: 3:59/km
-- from COROS

1) 0.93km - 5:00(5:22/km) 108/120bpm [579b/km] 42cal 213/W 11.19/11.8kmph
2) 6.01km - 25:00(4:10/km) 145/151bpm [604b/km] 331cal 287/W 14.41/15.58kmph
3) 0.79km - 3:00(3:48/km) 157/160bpm [597b/km] 45cal 316/W 15.77/16.44kmph
4) 0.82km - 3:00(3:41/km) 163/165bpm [599b/km] 47cal 328/W 16.32/17.31kmph
5) 0.96km - 5:00(5:11/km) 146/165bpm [757b/km] 67cal 237/W 11.57/15.93kmph
5:00 25:00 3:00 3:00 5:00
riggys99
Good session hope the leg doesn’t cause any further problems
Mark J 🇳🇿
Yes, pleased with that and my overall marathon predictor is where I would expect it to be now.
riggys99
Hard work is paying off
3M
Well done for that one!
Fenland Flier
Great session, definitely a hard test.
Mark J 🇳🇿
Thanks, gents. Was definitely blowing out of my backside by the end of the second 3 minute rep.
tipsku
Impressive progressive run

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.
0.58 5:01 5:01 8:38 107 -120 924 157 0-164 212 -236 42/16
4.31 30:01 25:00 6:42 145 116-151 971 174 164-176 287 220-320 22/43
4.80 33:01 3:00 6:08 157 151-160 964 178 174-180 316 284-339 3/3
5.31 36:00 2:59 5:55 163 160-165 964 182 180-182 328 288-354 6/6
5.91 40:59 4:59 +1 8:20 146 140-165 1217 162 156-180 236 177-323 10/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 165 max Delete HR Trace

  • Cadence Distribution

    172 avge / 182 max Stride Length: 135cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 171 5.9 41:00 6:56
    Still 0.0 - - 1 -

  • Power Distribution

    277W (354 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:49 59.76% More
    800m 2:56 5:54 70.06% More
    1km 3:42 5:57 73.21% More
    Mile 6:01 6:01 77.80% More
    5k 20:08 6:29 76.83% More
    5 miles 33:15 6:39 76.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:14 6:14 75.06
    5km 20:44 6:40 74.61
    5M 34:20 6:52 73.60
    10km 43:14 6:57 73.03
    10M 1:11:36 7:10 72.50
    Half 1:35:20 7:17 71.90
    20M 2:29:17 7:28 71.91
    Mara 3:18:45 7:35 72.27

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