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Tue 4th Mar 2025 at 1:18pm by Mark J 🇳🇿

Run > Intervals
  • warm
  • Time
    1:08:49
  • Miles
    8.71
  • Min/mi
    7:54
  • Pacing
    89.2%
  • WAVA
    65.38
  • Stride(cm)
    120
  • Cals
    745
  • Watts
    242
  • Cadence
    170
  • BPM
    128
  • %MHR
    73.9
  • B/mi
    1010
  • Asc(m)
    45
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

14k Threshold Intervals

Reasonable session, on another warm afternoon. I would have gone out later but we're expecting a bit of a thunderstorm this evening. So I took my chances in the early afternoon heat instead.

Fairly comfortable at the required rep pace, although still on tiered legs. All three reps super consistent at 3:51/2 pace. Rest day tomorrow.

Aches and pains: Right Piriformis 2. Left calf 2-3.

Shoes: Asics MagicSpeed 2 (Starting to wear out I think but I've done some good mileage, 500+ kms, in these carbon shoes)

Activity temperature via POD 2: 26°C ~ 30°C
138 Training Load
-- from COROS

1) 1km - 5:09(5:09/km) 110/122bpm [566b/km] 46cal 222/W 11.67/15.72kmph
2) 0.8km - 3:04(3:50/km) 136/142bpm [522b/km] 36cal 301/W 15.63/16.36kmph
3) 3.2km - 16:11(5:03/km) 123/141bpm [622b/km] 165cal 232/W 11.86/15.52kmph
4) 0.8km - 3:05(3:52/km) 142/147bpm [549b/km] 39cal 310/W 15.53/16.29kmph
5) 3.2km - 16:11(5:04/km) 128/147bpm [648b/km] 175cal 234/W 11.86/15kmph
6) 0.8km - 3:05(3:51/km) 144/150bpm [555b/km] 40cal 311/W 15.58/16.29kmph
7) 3.2km - 16:46(5:14/km) 130/150bpm [681b/km] 185cal 231/W 11.46/15.58kmph
8) 1km - 5:17(5:17/km) 131/134bpm [693b/km] 59cal 239/W 11.35/11.76kmph
5:09 3:04 16:11 3:05 16:11 3:05 16:46 5:17
riggys99
Well run. If you can do that season on tired legs in the peak of your training then it shows your training is working. Enjoy your rest day tomorrow
Mark J 🇳🇿
Cheers.
Mark J 🇳🇿
Interesting how two people can view the same data and come to two completely opposite conclusions. I viewed that as, bugger, looks like I've hit my peak speed now as I'm not getting any quicker at threshold.

I think I'll go with your conclusion though 😁
riggys99
You may have hit peak training speed but come race day you will have tapered and pinned a number on. Those factors alone will make you quicker plus maybe other things like running with people etc
tipsku
Well done! Impressive threshold speed in really warm temperatures. Don't underestimate the effect of heat on your pace when you're normally going out later when it's cooler. It's great to see that you are able to hit the required pace in that environment and on tired legs.

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 5:08 5:08 8:16 109 -122 901 162 0-184 220 -291 42/16
1.12 8:12 3:04 6:12 136 122-142 843 181 178-184 301 278-324 1/11
3.10 24:25 16:13 +1 8:10 123 114-141 1004 169 0-180 232 0-307 12/21
3.60 27:30 3:05 6:12 142 127-147 881 180 178-182 310 293-337 4/4
5.59 43:41 16:11 8:09 128 117-147 1042 170 152-182 234 133-299 15/16
6.08 46:45 3:04 6:13 144 132-150 896 180 180-182 311 297-337 2/3
8.07 1:03:29 16:45 8:26 130 122-150 1096 166 160-180 231 187-307 25/8
8.69 1:08:51 5:22 +1 8:38 131 124-134 1131 166 162-168 238 0-254 15/0
8.70 1:08:58 7 +1 9:49 132 131-132 1295 164 164-166 177 0-219 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 1.5% 8:35

  • Cadence Distribution

    170 avge / 184 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 169 8.7 1:08:57 7:55
    Walk 0.1 101 0 4 35:47
    Still 0.0 - - 2 -

  • Power Distribution

    242W (337 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:04 57.35% More
    800m 3:04 6:10 67.03% More
    1km 4:01 6:28 67.29% More
    Mile 7:06 7:06 65.93% More
    5k 23:19 7:30 66.37% More
    5 miles 38:44 7:45 65.24% More
    10k 47:49 7:42 66.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:56 6:56 67.48
    5km 23:04 7:25 67.07
    5M 38:13 7:39 66.12
    10km 48:07 7:45 65.62
    10M 1:19:40 7:58 65.16
    Half 1:46:04 8:06 64.63
    20M 2:46:06 8:18 64.63
    Mara 3:41:09 8:26 64.95

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