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Sat 8th Mar 2025 at 7:59am by Craig

Run > Threshold
  • Time
    1:00:38
  • Miles
    8.16
  • Min/mi
    7:26
  • Pacing
    50.7%
  • WAVA
    63.03
  • Stride(cm)
    122
  • Cals
    901
  • Watts
    413
  • Cadence
    178
  • BPM
    147
  • %MHR
    79.1
  • B/mi
    1094
  • Asc(m)
    143
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

3 x 3k @ 6.30mm AV (1 min)

Tough session. Legs weren't feeling great beforehand. Last rep had a lot of uphill and I had to push to maintain the pace. Please with the results.

1 - 12:03 (6.28mm) - 149avHR
2 - 11:59 (6.26mm) - 156avHR
3 - 12:20 (6.37mm) - 165avHR

EL = 245

1) 1mi - 8:36(8:36/mi) 127/140bpm [1091b/mi] 113cal 386/485W
2) 0.2mi - 2:00(9:54/mi) 123/135bpm [1218b/mi] 24cal 359/432W
3) 1mi - 6:29(6:29/mi) 146/154bpm [946b/mi] 101cal 420/494W
4) 0.86mi - 5:35(6:27/mi) 154/161bpm [994b/mi] 89cal 427/508W
5) 0.06mi - 1:00(18:08/mi) 130/159bpm [2357b/mi] 10cal 119/496W
6) 1mi - 6:22(6:22/mi) 152/160bpm [969b/mi] 101cal 440/549W
7) 0.86mi - 5:37(6:30/mi) 161/167bpm [1046b/mi] 94cal 491/560W
8) 0.07mi - 1:00(15:03/mi) 139/164bpm [2093b/mi] 12cal 176/563W
9) 1mi - 6:31(6:31/mi) 161/168bpm [1048b/mi] 111cal 515/629W
10) 0.86mi - 5:49(6:44/mi) 169/171bpm [1137b/mi] 103cal 497/617W
11) 1mi - 9:41(9:41/mi) 138/171bpm [1335b/mi] 117cal 316/523W
12) 0.25mi - 2:00(8:05/mi) 142/147bpm [1147b/mi] 26cal 361/438W
8:36 2:00 6:29 5:35 1:00 6:22 5:37 1:00 6:31 5:49 9:41 2:00

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 9:12 9:12 +2 9:12 127 58-140 1169 170 94-176 386 23-485 32/16
1.20 11:59 2:47 +1 13:49 123 99-135 1700 166 124-170 362 104-432 9/6
2.20 18:29 6:30 6:30 146 117-154 948 186 166-194 420 277-494 2/40
3.06 24:03 5:34 6:27 154 148-161 994 187 182-194 427 372-508 4/27
3.12 26:15 2:12 +1 41:30 130 99-160 5395 117 96-190 125 19-496 0/17
4.12 32:37 6:21 6:22 152 103-160 967 188 102-194 440 54-549 5/15
4.98 38:30 5:54 +2 6:50 161 154-167 1100 190 164-194 493 186-560 21/5
5.05 41:16 2:46 +1 42:12 140 108-164 5909 124 114-190 181 107-563 0/5
6.04 47:46 6:30 6:31 161 112-168 1048 192 184-196 515 222-629 36/3
6.91 53:43 5:56 +1 6:53 169 162-171 1162 190 148-196 499 52-617 37/5
7.91 1:03:23 9:40 9:41 138 114-171 1336 156 0-190 316 0-523 26/31
8.15 1:05:23 2:00 +1 8:07 142 137-148 1152 173 168-176 361 240-438 2/11
8.15 1:05:23 0 +1 0 137 137-137 NAN 168 168-168 306 306-306 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 171 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    70 2.1% 7:28
    29 3.0% 9:19
    17 3.9% 8:43
    12 1.4% 6:30

  • Cadence Distribution

    178 avge / 196 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.2 182 7.9 56:27 7:08
    Walk 13.7 114 0.3 8:58 35:08
    Still 0.1 - - 3 -

  • Power Distribution

    413W (629 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:10 52.43% More
    800m 3:08 6:18 59.74% More
    1km 3:55 6:18 62.88% More
    Mile 6:21 6:21 66.53% More
    5k 21:57 7:04 64.48% More
    5 miles 36:51 7:22 62.51% More
    10k 47:02 7:34 61.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:13 6:13 68.02
    5km 21:15 6:50 66.61
    5M 35:38 7:08 64.65
    10km 45:07 7:16 63.70
    10M 1:15:36 7:34 62.35
    Half 1:41:21 7:44 61.33
    20M 2:40:27 8:01 60.51
    Mara 3:35:05 8:13 60.30

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