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Tue 25th Feb 2025 at 6:17pm by Mark J 🇳🇿

Run > Intervals
  • Time
    1:09:19
  • Miles
    8.70
  • Min/mi
    7:58
  • Pacing
    62.1%
  • WAVA
    64.81
  • Stride(cm)
    119
  • Cals
    805
  • Watts
    244
  • Cadence
    170
  • BPM
    133
  • %MHR
    77.1
  • B/mi
    1063
  • Asc(m)
    52
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

14k Threshold Intervals

Very tired and achey legs for tonight's threshold intervals and another shite day at work made for a head not in it kind of run. But an early decision to give it a go seemed to pay off in the end. Intervals all done in the required zones. Rest day tomorrow. It's needed.

Aches and pains:Right piriformis 2

Shoes : Brooks Glycerin 20

Activity temperature via POD 2: 24°C ~ 29°
151 Training Load
-- from COROS

1) 1km - 5:10(5:10/km) 114/126bpm [589b/km] 47cal 220/W 11.61/16kmph
2) 0.8km - 3:08(3:55/km) 142/149bpm [557b/km] 40cal 300/W 15.31/16.14kmph
3) 3.2km - 16:23(5:07/km) 128/149bpm [655b/km] 178cal 233/W 11.72/15.79kmph
4) 0.8km - 3:12(4:00/km) 147/152bpm [588b/km] 43cal 305/W 15.01/15.86kmph
5) 3.2km - 16:18(5:06/km) 134/152bpm [683b/km] 190cal 235/W 11.78/15.06kmph
6) 0.8km - 3:11(3:59/km) 149/155bpm [593b/km] 44cal 308/W 15.07/15.72kmph
7) 3.2km - 16:36(5:11/km) 136/155bpm [706b/km] 199cal 237/W 11.56/15.13kmph
8) 1km - 5:20(5:20/km) 137/139bpm [732b/km] 64cal 242/W 11.24/11.96kmph
5:10 3:08 16:23 3:12 16:18 3:11 16:36 5:20
riggys99
Well 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.
0.62 5:11 5:11 8:20 114 -126 951 162 0-180 218 -283 41/16
1.12 8:18 3:07 6:17 142 126-149 892 180 178-182 300 266-327 2/12
3.10 26:52 18:34 +1 9:21 128 87-149 1197 169 114-182 233 0-316 13/20
3.60 30:03 3:11 6:25 147 133-152 944 181 180-182 305 281-328 5/5
5.59 46:22 16:18 8:12 134 127-152 1099 169 142-184 235 151-316 6/9
6.08 49:32 3:10 6:24 149 135-155 954 181 180-188 308 250-349 7/5
8.07 1:06:07 16:35 8:21 136 131-155 1136 168 162-180 237 171-322 28/13
8.69 1:11:27 5:20 +1 8:37 137 129-139 1181 167 160-172 242 207-267 15/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 1.5% 8:27

  • Cadence Distribution

    170 avge / 188 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 170 8.7 1:11:24 8:13
    Walk 0.1 136 0 6 11:06
    Still 0.0 - - 1 -

  • Power Distribution

    244W (349 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 55.77% More
    800m 3:07 6:15 66.02% More
    1km 4:05 6:34 66.27% More
    Mile 7:09 7:09 65.49% More
    5k 23:38 7:36 65.46% More
    5 miles 39:23 7:53 64.15% More
    10k 49:33 7:58 63.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:00 7:00 66.84
    5km 23:16 7:29 66.49
    5M 38:32 7:42 65.58
    10km 48:31 7:48 65.08
    10M 1:20:21 8:02 64.60
    Half 1:46:58 8:10 64.08
    20M 2:47:31 8:23 64.08
    Mara 3:43:01 8:31 64.40

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