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Sat 1st Mar 2025 at 9:57am by Craig

Run > Threshold
  • Time
    59:54
  • Miles
    8.12
  • Min/mi
    7:23
  • Pacing
    14.5%
  • WAVA
    63.44
  • Stride(cm)
    124
  • Cals
    876
  • Watts
    411
  • Cadence
    176
  • BPM
    147
  • %MHR
    78.8
  • B/mi
    1081
  • Asc(m)
    128
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

3 x 3k @ 6.27mm AV (1 min)

Felt really strong and had to work on keeping the pace down.

1 - 12:05 (6.29mm) - 153avHR
2 - 11:58 (6.25mm) - 157avHR
3 - 12:02 (6.27mm) - 158avHR

EL = 239

1) 1mi - 8:32(8:32/mi) 129/142bpm [1101b/mi] 115cal 404/597W
2) 0.14mi - 1:11(8:40/mi) 133/140bpm [1152b/mi] 15cal 352/446W
3) 1mi - 6:28(6:28/mi) 149/158bpm [964b/mi] 97cal 461/612W
4) 0.86mi - 5:36(6:29/mi) 158/164bpm [1025b/mi] 91cal 443/502W
5) 0.05mi - 1:00(19:17/mi) 137/161bpm [2641b/mi] 11cal 119/551W
6) 1mi - 6:24(6:24/mi) 155/163bpm [991b/mi] 102cal 463/536W
7) 0.86mi - 5:34(6:27/mi) 160/164bpm [1031b/mi] 91cal 463/570W
8) 0.05mi - 1:00(20:29/mi) 140/164bpm [2867b/mi] 10cal 81/463W
9) 1mi - 6:28(6:28/mi) 156/163bpm [1010b/mi] 104cal 449/559W
10) 0.86mi - 5:33(6:26/mi) 160/165bpm [1028b/mi] 91cal 469/547W
11) 1mi - 9:45(9:45/mi) 131/163bpm [1276b/mi] 115cal 315/541W
12) 0.29mi - 2:23(8:07/mi) 143/147bpm [1161b/mi] 34cal 408/527W
8:32 1:11 6:28 5:36 1:00 6:24 5:34 1:00 6:28 5:33 9:45 2:23

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 8:32 8:32 8:32 129 71-142 1100 171 70-178 404 52-597 47/14
1.14 14:25 5:53 +1 43:20 132 99-140 5721 167 94-174 357 28-446 3/18
2.13 21:38 7:14 +1 7:14 149 93-158 1078 185 120-196 462 139-612 16/12
3.00 27:15 5:36 6:29 158 151-164 1025 188 180-192 443 382-505 7/11
3.05 28:13 58 19:31 136 108-161 2654 118 104-188 121 48-551 0/9
4.05 34:36 6:24 6:24 155 111-163 993 188 184-192 463 221-536 14/10
4.91 40:10 5:34 6:27 160 156-164 1031 187 182-190 463 418-570 10/12
4.96 41:09 59 20:42 140 116-164 2898 112 100-184 87 20-463 0/11
5.95 47:37 6:28 6:29 156 118-163 1011 187 134-190 448 110-559 17/12
6.82 53:20 5:43 +1 6:38 160 154-165 1061 187 116-196 470 138-547 14/10
7.82 1:03:04 9:44 9:45 131 103-163 1277 155 92-184 315 57-541 32/33
8.11 1:05:26 2:22 +1 8:08 143 140-147 1164 174 170-176 409 359-527 9/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 5.2% 8:54
    18 4.0% 8:29
    15 3.1% 8:25
    10 2.4% 8:18
    10 2.7% 8:25

  • Cadence Distribution

    176 avge / 196 max Stride Length: 124cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.1 181 7.9 55:06 7:00
    Walk 15.9 109 0.3 10:27 41:39

  • Power Distribution

    411W (612 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:07 52.75% More
    800m 3:07 6:17 59.97% More
    1km 3:56 6:21 62.45% More
    Mile 6:24 6:24 66.00% More
    5k 20:43 6:40 68.33% More
    5 miles 33:48 6:46 68.17% More
    10k 44:16 7:07 64.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:10 6:10 68.57
    5km 21:07 6:48 67.03
    5M 35:23 7:05 65.10
    10km 44:48 7:13 64.15
    10M 1:15:06 7:31 62.76
    Half 1:40:40 7:41 61.75
    20M 2:39:21 7:58 60.93
    Mara 3:33:37 8:09 60.71

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