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Fri 14th Feb 2025 at 7:59am by Autumnleaves

Run > Threshold
  • Good
  • v cold
  • Time
    47:40
  • Miles
    5.10
  • Min/mi
    9:21
  • Pacing
    2.6%
  • WAVA
    61.64
  • Stride(cm)
    100
  • Cals
    509
  • Watts
    258
  • Cadence
    172
  • BPM
    144
  • %MHR
    77.8
  • B/mi
    1346
  • Asc(m)
    58
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

With Mr AL & Bonnie until halfway. Ran to feel until the end of the second tempo mile, had to make a pitstop at the Swan. Pushed quite hard on the final mile. Overall felt ok.
1) 1mi - 10:26(10:26/mi) 131/142bpm [1368b/mi] 104cal 250/308W
2) 1mi - 8:40(8:40/mi) 149/154bpm [1292b/mi] 99cal 281/339W
3) 1mi - 8:25(8:25/mi) 154/158bpm [1297b/mi] 99cal 276/353W
4) 1mi - 8:09(8:09/mi) 149/159bpm [1213b/mi] 92cal 271/349W
5) 1mi - 10:44(10:44/mi) 141/154bpm [1514b/mi] 104cal 219/271W
6) 0.1mi - 1:16(12:20/mi) 139/141bpm [1715b/mi] 11cal 206/238W
10:26 8:40 8:25 8:09 10:44 1:16
Ness
Nice tempo run. Well done 👏
AndyJ57
Nice run, well done
Autumnleaves
Thanks - notes added :)
.B.
Great paces, well done
RRR-CAZ 🇬🇧
Looks great

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 2:39 2:39 10:35 118 86-127 1249 166 160-174 224 170-261 1/6
0.50 5:25 2:46 11:04 133 124-139 1471 166 164-170 272 223-297 11/1
0.75 7:56 2:31 10:04 138 135-140 1390 168 166-170 247 227-283 8/2
1.00 10:26 2:31 10:02 138 135-142 1385 169 158-172 264 215-308 6/2
1.25 12:36 2:09 8:38 146 140-151 1260 171 168-174 291 251-313 3/4
1.50 15:01 2:25 +15 9:40 150 145-152 1451 173 170-176 305 269-339 2/4
1.75 17:14 2:13 8:53 148 144-153 1315 173 170-176 289 253-338 2/5
2.00 19:21 2:07 8:27 153 152-154 1293 173 170-176 253 225-278 4/3
2.25 21:27 2:06 8:23 150 147-154 1258 173 170-176 269 220-353 3/14
2.50 23:32 2:06 8:23 155 153-157 1300 173 170-176 284 257-347 6/5
2.75 25:37 2:05 8:20 154 153-157 1282 174 170-176 273 258-287 3/7
3.00 27:46 2:08 8:33 156 155-158 1335 174 168-176 277 169-325 5/16
3.25 35:45 7:59 +5:54 31:57 138 103-157 4409 175 112-178 272 55-349 4/5
3.50 37:50 2:05 8:21 148 146-150 1237 177 174-180 283 261-312 9/0
3.75 39:55 2:04 8:17 153 150-156 1268 180 176-184 288 271-324 4/4
4.00 41:49 1:54 7:37 157 153-159 1196 182 178-186 274 257-302 3/5
4.25 44:31 2:42 10:50 148 144-154 1603 170 166-180 224 201-271 6/1
4.50 47:17 2:45 11:02 142 139-145 1567 171 168-174 220 203-249 5/3
4.75 49:50 2:33 10:14 140 136-142 1432 171 168-174 215 194-238 1/7
5.00 52:34 2:43 10:54 135 132-139 1470 172 158-176 216 196-266 5/1
5.10 53:49 1:15 12:26 139 137-141 1727 169 160-174 205 176-236 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 159 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 1.9% 10:26
    13 1.6% 8:11
    12 1.6% 11:06

  • Cadence Distribution

    172 avge / 186 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.3 172 5.1 47:29 9:22
    Walk 11.1 112 0 6:00 23:37:11
    Still 0.2 - - 5 -
    Pause 0.5 - - 15 -

  • Power Distribution

    258W (353 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:17 48.90% More
    200m 55 7:21 53.50% More
    400m 1:53 7:33 55.65% More
    800m 3:57 7:56 59.77% More
    1km 4:59 8:01 61.38% More
    Mile 8:03 8:03 63.84% More
    5k 32:23 10:25 54.92% More
    5 miles 52:32 10:30 54.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:57 7:57 64.61
    5km 27:39 8:54 64.33
    5M 46:38 9:20 61.73
    10km 59:13 9:32 60.52
    10M 1:39:53 9:59 59.35
    Half 2:14:24 10:16 58.48
    20M 3:33:56 10:42 56.60
    Mara 4:47:50 10:59 55.11

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