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Tue 8th Apr 2025 at 6:48am by TeeBee

Run > General
  • Time
    57:02
  • Miles
    5.46
  • Min/mi
    10:27
  • Pacing
    85.5%
  • WAVA
    53.22
  • Stride(cm)
    93
  • Cals
    542
  • Cadence
    166
  • BPM
    165
  • %MHR
    84.7
  • B/mi
    1726
  • Asc(m)
    24
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Remote coaching - Zig Zag Threshold - Track 400s

:-o

1) 0.49mi - 6:14(12:44/mi) 142/156bpm [1808b/mi] 51cal 4.71/5.13mph
2) 0.24mi - 2:31(10:17/mi) 160/166bpm [1646b/mi] 24cal 5.83/6.03mph
3) 0.24mi - 2:08(8:58/mi) 171/175bpm [1534b/mi] 21cal 6.69/7.08mph
4) 0.25mi - 2:37(10:16/mi) 166/174bpm [1705b/mi] 26cal 5.84/7.08mph
5) 0.25mi - 2:56(11:41/mi) 154/162bpm [1799b/mi] 25cal 5.14/6.14mph
6) 0.25mi - 2:30(10:11/mi) 164/168bpm [1669b/mi] 24cal 5.89/6.49mph
7) 0.25mi - 2:07(8:24/mi) 176/178bpm [1479b/mi] 22cal 7.14/7.33mph
8) 0.24mi - 2:28(10:04/mi) 172/178bpm [1732b/mi] 25cal 5.96/7.12mph
9) 0.25mi - 2:58(11:53/mi) 161/170bpm [1912b/mi] 26cal 5.05/6.03mph
10) 0.24mi - 2:27(10:03/mi) 169/172bpm [1699b/mi] 24cal 5.97/6.22mph
11) 0.25mi - 2:09(8:39/mi) 177/180bpm [1532b/mi] 22cal 6.93/7.1mph
12) 0.25mi - 2:33(10:14/mi) 173/180bpm [1770b/mi] 26cal 5.87/6.89mph
13) 0.25mi - 2:54(11:48/mi) 165/172bpm [1948b/mi] 25cal 5.08/5.89mph
14) 0.25mi - 2:30(10:12/mi) 172/176bpm [1755b/mi] 25cal 5.88/6.49mph
15) 0.25mi - 2:09(8:39/mi) 179/182bpm [1549b/mi] 23cal 6.93/6.97mph
16) 0.25mi - 2:34(10:03/mi) 177/182bpm [1778b/mi] 26cal 5.97/6.82mph
17) 0.25mi - 2:59(11:41/mi) 168/173bpm [1963b/mi] 26cal 5.14/5.74mph
18) 0.25mi - 2:30(10:10/mi) 173/175bpm [1758b/mi] 25cal 5.91/6.26mph
19) 0.25mi - 2:05(8:24/mi) 181/184bpm [1519b/mi] 22cal 7.15/7.45mph
20) 0.25mi - 2:35(10:12/mi) 177/184bpm [1805b/mi] 27cal 5.88/7.06mph
21) 0.25mi - 3:03(12:04/mi) 166/174bpm [2003b/mi] 26cal 4.97/5.93mph
22) 0mi - 7(28:24/mi) 162/162bpm [4601b/mi] 1cal 2.11/4.95mph
6:14 2:31 2:08 2:37 2:56 2:30 2:07 2:28 2:58 2:27 2:09 2:33 2:54 2:30 2:09 2:34 2:59 2:30 2:05 2:35 3:03 7
LindsD
Well done. Looks hard
TeeBee
It was a massive session. When i saw it on the screen beforehand i nearly whimpered (actually i think i did) but it wasn't anywhere i bad as I thought it was.
LindsD
That made me smile.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.49 6:35 6:35 +1 13:28 140 101-156 1885 147 0-166 25/0
0.73 9:05 2:30 10:16 160 154-166 1643 166 154-170 4/0
0.97 11:12 2:07 8:58 171 166-175 1533 175 170-178 2/0
1.22 13:49 2:37 10:21 167 160-173 1729 167 164-176 0/1
1.47 16:44 2:55 11:39 154 147-162 1793 161 112-168 1/1
1.72 19:13 2:29 10:09 164 155-169 1665 168 160-174 0/0
1.97 21:20 2:07 8:27 176 169-178 1488 173 168-176 1/1
2.21 23:46 2:26 10:02 172 169-177 1727 166 164-170 0/0
2.46 26:43 2:57 11:56 161 154-170 1920 162 158-166 0/0
2.70 29:07 2:25 9:59 168 156-172 1678 171 160-176 1/0
2.94 31:15 2:08 8:41 177 171-180 1536 174 170-178 0/0
3.19 33:48 2:32 10:15 173 166-180 1772 168 164-174 0/0
3.43 36:40 2:53 11:49 165 160-172 1949 164 160-170 0/0
3.68 39:09 2:29 10:10 172 164-176 1750 169 164-174 0/0
3.93 41:18 2:09 8:41 179 172-182 1555 175 168-178 1/0
4.18 43:50 2:32 10:02 177 173-182 1775 168 162-174 1/1
4.43 46:48 2:58 11:43 168 166-173 1970 162 158-166 0/0
4.68 49:17 2:29 10:08 172 169-174 1743 169 162-174 0/0
4.92 51:22 2:05 8:26 181 173-184 1526 175 168-178 1/1
5.17 53:56 2:34 10:12 178 172-183 1816 166 164-174 0/1
5.43 56:57 3:01 12:03 166 161-174 2000 160 154-166 1/1
5.43 57:04 7 +1 43:34 162 162-162 7057 64 0-160 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 184 max Delete HR Trace

  • Cadence Distribution

    166 avge / 178 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 166 5.5 56:59 10:31
    Walk 0.2 112 0 6 9:29
    Pause 0.6 - - 20 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:26 48.49% More
    800m 4:35 9:14 49.22% More
    1km 5:50 9:23 50.33% More
    Mile 10:01 10:01 49.54% More
    5k 31:18 10:05 54.77% More
    5 miles 51:04 10:13 54.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:06 9:06 54.51
    5km 30:59 9:58 55.34
    5M 51:51 10:22 53.53
    10km 1:05:36 10:33 52.67
    10M 1:49:45 10:59 52.02
    Half 2:26:59 11:13 51.46
    20M 3:52:18 11:37 50.13
    Mara 5:11:06 11:52 49.02
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