Thu 25th Apr 2024 at 10:43am by Rosehip

Run > Threshold

Good
breezy

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Time
1:21:12
Miles
6.50
Min/mi
12:30
Pacing
83.7%
WAVA
48.42
Stride(cm)
82
Cals
720
Watts
224
Cadence
158
BPM
144
%MHR
80
B/mi
1798
Asc(m)
53
Surface
Road

Notes & Comments

10 comments

Startof 'tempo' (=threshold) block
Choices on plan today:90mins with 3x12 (100 mi) or 60 mins with 3x10 - for 50k and 100k plans
decided to try the 3x12, first one cut short because forgot I hadn't turned auto lap off and mistook the vibration for end of effort one - it also was uphill and into wind at this point

second was going great (it started downhill, which helped

) but thwarted by horsebox doing 100 point turn at twintrees
decided a mile was enough for the third.
so ended up with 3x1 mile and 75 minutes - that'll do

Quite satisfied with these, I know what sort of pace/effort I can currently sustain now - it's slower than I'd like, obviously, but it's where I am.

Garmin says 4.1 highly impacting lactate threshold

load 174

1) 1mi - 13:09(13:09/mi) 125/141bpm [1644b/mi] 108cal 220/301W
2) 0.12mi - 1:51(15:01/mi) 134/142bpm [2012b/mi] 13cal 178/254W

3) 1mi - 10:50(10:50/mi) 152/160bpm [1648b/mi] 113cal 262/321W

4) 0.07mi - 1:10(16:23/mi) 152/159bpm [2491b/mi] 10cal 181/324W
5) 0.41mi - 6:00(14:37/mi) 139/147bpm [2033b/mi] 46cal 188/321W

6) 1mi - 10:19(10:19/mi) 156/163bpm [1610b/mi] 111cal 265/314W

7) 0.05mi - 38(11:33/mi) 162/163bpm [1871b/mi] 7cal 255/262W
8) 0.31mi - 5:05(16:40/mi) 133/162bpm [2218b/mi] 33cal 143/256W

9) 1mi - 10:41(10:41/mi) 157/163bpm [1678b/mi] 112cal 254/313W

10) 0.08mi - 1:19(16:29/mi) 154/164bpm [2537b/mi] 11cal 164/286W
11) 1mi - 13:50(13:50/mi) 142/151bpm [1965b/mi] 107cal 188/284W
12) 0.45mi - 6:08(13:41/mi) 144/151bpm [1970b/mi] 48cal 198/275W

13:09 1:51 10:50 1:10 6:00 10:19 38 5:05 10:41 1:19 9 3 13:50 6:08

	Ness Well done 👏
	Jaks Well done 👏
	Rosehip thank you
	RRR-CAZ 🇬🇧 Nice session 👍
	Fenland Flier Well done, nice session.
	Bintmcskint Great session, RH
	Velociraptor Well done It looks as if you hit the efforts well in spite of the obstacles.
	Rosehip thanks folks
	northernslowcoach Very well done you x
	Rosehip thanks, Coachie

Pace

24%

16%

17%

22%

18%

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.
0.25	3:25	3:25	13:39	106 72-131	1447	155 120-166	227 31-301	0/2
0.50	6:39	3:14	12:58	126 122-132	1634	162 126-168	231 72-280	3/1
0.75	9:58	3:19 +4	13:17	132 128-136	1753	160 130-168	218 163-268	2/1
1.00	13:12	3:13	12:53	135 131-141	1740	162 122-168	220 117-264	0/1
1.25	16:25	3:13	12:53	134 120-145	1726	149 128-172	195 59-254	3/3
1.50	19:07	2:42	10:48	150 146-154	1619	171 168-174	266 240-301	0/0
1.75	21:48	2:41	10:43	156 154-158	1673	171 170-174	266 230-311	2/1
2.00	24:35	2:48	11:10	158 156-160	1765	171 168-174	275 237-321	5/0
2.25	27:52	3:17	13:06	151 132-159	1979	150 106-176	217 55-324	6/0
2.50	31:28	3:36	14:23	141 137-147	2028	149 120-166	213 144-321	8/0
2.75	34:38	3:10	12:41	139 131-152	1763	151 82-172	212 90-277	3/5
3.00	37:03	2:26	9:43	154 152-157	1495	172 170-174	265 245-293	0/10
3.25	39:38	2:35	10:19	158 157-160	1630	172 170-174	262 241-286	0/3
3.50	42:13	2:35	10:21	160 158-163	1656	173 170-176	278 259-314	1/3
3.75	45:31	3:17	13:09	156 136-163	2053	152 118-174	214 131-292	4/1
4.00	49:27	3:56	15:45	127 119-141	2000	132 122-170	146 36-258	2/2
4.25	52:05	2:38	10:32	153 141-157	1611	170 168-174	260 246-274	1/4
4.50	54:48	2:43	10:51	158 156-160	1715	170 166-172	252 241-268	1/1
4.75	57:31	2:43	10:52	159 158-161	1728	171 168-174	246 241-251	0/1
5.00	1:00:21	2:50	11:21	161 157-164	1827	166 120-176	250 129-313	1/1
5.25	1:04:07	3:46	15:05	142 132-156	2143	142 114-166	181 39-284	0/2
5.50	1:07:42	3:34	14:18	142 129-148	2030	150 120-164	200 61-244	5/0
5.75	1:10:57	3:15	13:01	141 130-151	1836	154 128-166	208 63-247	1/2
6.00	1:14:22	3:25	13:38	142 128-151	1937	148 80-166	195 99-239	1/2
6.25	1:17:38	3:16	13:04	145 140-149	1894	157 82-166	218 111-275	0/1
6.50	1:21:15	3:37	14:28	144 137-151	2084	150 120-166	201 116-259	2/2

Heart

144/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 23m, Flat prediction 1:21:12

Elevation Graph

No climbs of at least 10 metres detected.

Power

224W (324 max)

Power Graph

Power Bands

Cadence

158 (176 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.6	167	5.3	1:01:24	11:34
Walk	24.2	126	1.2	19:40	16:32
Still	0.1	-	-	7	-
Pause	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	35	9:17	38.77%	More
200m	1:11	9:30	41.81%	More
400m	2:24	9:38	43.99%	More
800m	4:57	9:58	48.30%	More
1km	6:11	9:58	50.18%	More
Mile	10:15	10:15	51.01%	More
5k	36:36	11:47	49.94%	More
5 miles	1:00:19	12:04	49.58%	More
10k	1:17:00	12:24	48.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	62.01
5km	33:14	10:42	54.98
5M	59:06	11:49	50.60
10km	1:16:53	12:22	48.75
10M	2:16:47	13:41	45.29
Half	3:09:39	14:29	42.74
20M	5:16:30	15:50	40.47
Mara	7:18:52	16:45	38.76

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stride length
cadence