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Wed 9th Apr 2025 at 1:22pm by Trundle

Run > Threshold
  • Time
    40:04
  • Miles
    3.20
  • Min/mi
    12:31
  • Pacing
    85.1%
  • WAVA
    48.04
  • Stride(cm)
    85
  • Cals
    332
  • Watts
    212
  • Cadence
    151
  • BPM
    164
  • %MHR
    83.7
  • B/mi
    2053
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

10min warmup, 20min @ threshold 180bpm, 10min cooldown

Had trouble keeping heart rate in threshold range, but ran threshold section @ average 11.09pace so happy with that!

1) 0.75mi - 10:00(13:15/mi) 144/163bpm [1908b/mi] 75cal 205/269W
2) 1mi - 10:55(10:55/mi) 173/176bpm [1890b/mi] 105cal 238/263W
3) 0.79mi - 9:05(11:26/mi) 177/179bpm [2023b/mi] 86cal 238/274W
4) 0.64mi - 10:00(15:36/mi) 163/178bpm [2544b/mi] 65cal 162/229W
5) 0.01mi - 4(11:32/mi) 164/164bpm [1891b/mi] 1cal 221/223W
10:00 10:55 9:05 10:00 4

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.
0.75 9:59 9:59 13:14 144 111-163 1905 148 0-158 205 0-269 9/14
1.75 20:54 10:55 10:56 173 162-176 1892 157 148-162 238 207-263 8/17
2.55 29:58 9:04 11:26 177 173-179 2023 156 152-162 238 216-274 11/5
3.19 39:57 9:59 15:35 163 156-178 2540 138 0-156 162 34-229 11/5
3.19 40:03 6 +1 15:34 164 163-164 2554 146 146-146 220 214-223 0/0
3.19 40:03 0 +1 0 164 164-164 NAN 146 146-146 221 221-221 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 179 max Delete HR Trace

  • Cadence Distribution

    151 avge / 162 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.0 153 3.1 38:04 12:20
    Walk 4.8 108 0.1 1:56 17:50
    Still 0.2 - - 5 -

  • Power Distribution

    212W (274 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:35 10:22 41.99% More
    800m 5:15 10:34 48.11% More
    1km 6:38 10:41 49.09% More
    Mile 10:56 10:56 49.31% More
    5k 38:43 12:28 48.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:41 11:41 46.15
    5km 38:50 12:30 48.19
    5M 1:04:18 12:52 47.11
    10km 1:20:58 13:02 46.57
    10M 2:14:04 13:24 46.61
    Half 2:58:30 13:38 46.45
    20M 4:39:31 13:59 45.76
    Mara 6:12:09 14:12 45.05

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