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Fri 28th Feb 2025 at 3:58pm by Autumnleaves

Run > Threshold
  • Good
  • breezy
  • Time
    1:02:10
  • Miles
    6.55
  • Min/mi
    9:29
  • Pacing
    75.6%
  • WAVA
    60.89
  • Stride(cm)
    101
  • Cals
    633
  • Watts
    247
  • Cadence
    167
  • BPM
    138
  • %MHR
    74.6
  • B/mi
    1311
  • Asc(m)
    64
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Decided on mile reps at 10k pace. They went quite well. I was making the route up as I went, and it was longer than I needed. Then I realised I only needed half a mile more for 💯 miles in Feb. Seemed daft not to 😉
1) 1mi - 9:58(9:58/mi) 126/140bpm [1256b/mi] 98cal 257/312W
2) 1mi - 7:54(7:54/mi) 150/155bpm [1186b/mi] 93cal 293/320W
3) 0.25mi - 3:27(13:52/mi) 131/156bpm [1816b/mi] 29cal 151/298W
4) 1mi - 7:48(7:48/mi) 148/158bpm [1155b/mi] 91cal 291/341W
5) 0.25mi - 3:27(13:52/mi) 133/158bpm [1845b/mi] 29cal 137/312W
6) 1mi - 7:42(7:42/mi) 153/160bpm [1178b/mi] 93cal 304/372W
7) 0.25mi - 3:34(14:20/mi) 135/160bpm [1936b/mi] 31cal 151/347W
8) 1mi - 9:59(9:59/mi) 132/136bpm [1317b/mi] 90cal 224/253W
9) 0.8mi - 8:22(10:25/mi) 132/136bpm [1376b/mi] 79cal 232/360W
9:58 7:54 3:27 7:48 3:27 7:42 3:34 9:59 8:22
RRR-CAZ 🇬🇧
Good 3 speedy miles 👍
AndyJ57
Well done!
northernslowcoach
Good running :)
Autumnleaves
Thanks - notes added :)
.B.
Great session and total mileage :)

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 9:58 9:58 9:58 126 83-140 1256 164 0-172 257 0-312 31/6
2.00 17:52 7:54 7:54 150 135-155 1186 174 166-178 293 243-320 6/10
2.25 21:18 3:26 13:54 131 112-156 1820 135 0-176 151 0-298 3/8
3.25 29:05 7:47 7:48 148 130-158 1153 176 166-180 291 228-341 8/13
3.49 32:32 3:27 13:54 133 120-158 1849 137 0-180 138 0-312 1/18
4.49 40:14 7:42 7:42 153 128-160 1178 179 168-186 304 230-372 17/5
4.74 43:47 3:34 14:21 135 117-160 1938 132 0-184 152 0-347 5/4
5.74 53:46 9:59 9:59 132 128-136 1317 171 166-176 224 182-253 6/21
6.54 1:02:07 8:21 +1 10:26 132 129-136 1378 172 162-176 232 207-360 16/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 2.3% 10:04
    10 1.9% 10:50

  • Cadence Distribution

    167 avge / 186 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.4 172 6.3 56:48 9:03
    Walk 8.6 116 0.3 5:22 19:49

  • Power Distribution

    247W (372 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 7:05 50.29% More
    200m 55 7:19 53.68% More
    400m 1:52 7:29 56.14% More
    800m 3:46 7:35 62.59% More
    1km 4:44 7:37 64.61% More
    Mile 7:42 7:42 66.74% More
    5k 27:11 8:45 65.43% More
    5 miles 46:10 9:14 62.34% More
    10k 58:48 9:28 60.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:53 7:53 65.16
    5km 27:24 8:49 64.91
    5M 46:12 9:14 62.31
    10km 58:40 9:26 61.09
    10M 1:38:58 9:54 59.90
    Half 2:13:09 10:10 59.02
    20M 3:31:57 10:36 57.13
    Mara 4:45:09 10:53 55.62

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