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Tue 23rd Jul 2024 at 5:51pm by Sampson

Run > Threshold

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Time
1:13:19
Miles
8.36
Min/mi
8:46
Pacing
56%
WAVA
49.92
Stride(cm)
108
Cals
959
Watts
339
Cadence
170
BPM
167
%MHR
85.8
B/mi
1467
Asc(m)
359
Hillscore
25
Surface
Road

Notes & Comments

Threshold 10 x 1k + strides

1) 1km - 6:05(6:05/km) 135/146bpm [822b/km] 66cal 295/394W
2) 0.85km - 5:43(6:43/km) 142/153bpm [953b/km] 58cal 263/403W
3) 1km - 4:20(4:20/km) 159/168bpm [689b/km] 57cal 339/427W
4) 0.06km - 1:00(16:04/km) 155/168bpm [2491b/km] 11cal 70/399W
5) 1km - 4:19(4:19/km) 166/180bpm [716b/km] 57cal 359/465W
6) 0.03km - 1:00(29:49/km) 162/176bpm [4830b/km] 12cal 28/309W
7) 1km - 4:17(4:17/km) 171/185bpm [732b/km] 60cal 387/527W
8) 0.03km - 1:00(31:38/km) 163/179bpm [5157b/km] 13cal 50/363W
9) 1km - 4:19(4:19/km) 173/184bpm [745b/km] 60cal 360/426W
10) 0.02km - 1:00(51:57/km) 169/181bpm [8779b/km] 13cal 35/352W
11) 1km - 4:11(4:11/km) 175/185bpm [733b/km] 59cal 373/588W
12) 0.05km - 1:00(21:59/km) 175/183bpm [3848b/km] 14cal 91/378W
13) 1km - 4:22(4:22/km) 180/188bpm [786b/km] 63cal 380/550W
14) 0.02km - 1:00(44:20/km) 176/189bpm [7801b/km] 14cal 28/391W
15) 1km - 4:20(4:20/km) 177/187bpm [767b/km] 63cal 365/506W
16) 0.03km - 1:00(30:58/km) 177/187bpm [5480b/km] 14cal 35/311W
17) 1km - 4:23(4:23/km) 181/190bpm [795b/km] 64cal 374/582W
18) 0.08km - 1:00(12:17/km) 171/186bpm [2100b/km] 11cal 90/360W
19) 1km - 4:41(4:41/km) 179/188bpm [838b/km] 68cal 381/586W
20) 0.04km - 1:00(22:23/km) 177/188bpm [3961b/km] 13cal 23/319W
21) 1km - 5:58(5:58/km) 179/186bpm [1067b/km] 82cal 314/560W
22) 0.06km - 1:00(17:47/km) 163/172bpm [2898b/km] 11cal 31/311W
23) 0.01km - 9(14:01/km) 144/147bpm [2018b/km] 1cal 12/44W
24) 0.13km - 30(3:51/km) 146/155bpm [562b/km] 4cal 185/298W
25) 0.09km - 30(5:38/km) 154/156bpm [868b/km] 5cal 239/266W
26) 0.13km - 30(3:57/km) 161/167bpm [636b/km] 7cal 472/655W
27) 0.08km - 30(6:09/km) 170/172bpm [1044b/km] 6cal 226/450W
28) 0.13km - 30(3:53/km) 171/174bpm [665b/km] 7cal 339/521W
29) 0.07km - 30(7:31/km) 174/176bpm [1307b/km] 6cal 241/487W
30) 0.1km - 30(5:04/km) 172/177bpm [872b/km] 6cal 363/481W
31) 0.07km - 30(6:44/km) 179/182bpm [1206b/km] 7cal 281/412W
32) 0.12km - 30(4:04/km) 178/181bpm [723b/km] 7cal 410/571W
33) 0.07km - 30(6:46/km) 176/178bpm [1192b/km] 7cal 241/362W
34) 0.17km - 1:12(7:00/km) 168/174bpm [1177b/km] 13cal 235/286W

6:05 5:43 4:20 1:00 4:19 1:00 4:17 1:00 4:19 1:00 4:11 1:00 4:22 1:00 4:20 1:00 4:23 1:00 4:41 1:00 5:58 1:00 9 30 30 30 30 30 30 30 30 30 30 1:12

Map

0mi in 0

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	6:05	6:05	9:48	135 100-146	1323	161 0-170	295 0-394	28/13
1.15	11:47	5:42	10:46	142 125-153	1530	153 0-162	263 0-403	35/39
1.77	16:07	4:20	6:59	159 131-168	1110	172 0-180	339 112-427	10/37
1.81	17:06	58	26:33	154 133-168	4089	46 0-174	69 0-399	1/16
2.43	21:25	4:19	6:58	166 131-180	1155	176 0-188	359 0-465	19/15
2.45	22:25	1:00	49:05	161 133-176	7903	25 0-176	38 0-310	0/19
3.07	26:40	4:16	6:53	172 130-185	1183	178 166-186	388 196-527	29/9
3.09	27:40	59	54:01	163 142-179	8804	32 0-174	52 0-363	0/18
3.70	31:58	4:18	6:58	173 141-184	1204	178 0-188	360 115-426	30/14
3.71	32:57	59	1:37:02	169 147-181	16399	18 0-176	34 0-352	0/16
4.33	37:08	4:11	6:45	176 146-185	1187	175 0-186	373 0-588	27/16
4.36	38:07	59	36:18	175 158-183	6352	41 0-176	90 0-378	0/16
4.98	42:29	4:22	7:02	180 153-188	1266	174 0-190	381 0-550	39/13
5.00	43:28	59	1:20:47	176 152-189	14218	15 0-178	28 0-391	0/18
5.62	47:48	4:20	7:00	177 149-187	1238	174 0-186	364 0-506	33/22
5.63	48:47	59	53:02	177 155-187	9387	22 0-174	34 0-311	0/15
6.25	53:11	4:24	7:05	181 154-190	1282	176 0-186	374 0-582	36/15
6.30	54:52	1:41 +1	33:43	171 146-186	5767	90 0-174	92 0-368	0/28
6.92	59:32	4:41	7:33	179 146-188	1351	173 0-186	382 0-586	52/11
6.95	1:00:31	59	36:19	176 157-188	6393	17 0-174	23 0-319	3/6
7.57	1:06:29	5:58	9:36	179 155-186	1718	162 0-182	314 0-560	53/13
7.61	1:07:30	1:01	29:08	163 146-172	4749	16 0-166	34 0-311	0/18
7.61	1:07:38	8	20:58	143 140-146	2998	63 0-106	15 0-44	0/3
7.69	1:08:07	29	6:01	147 139-155	883	167 106-178	192 12-298	4/6
7.75	1:08:37	30	9:08	154 150-157	1408	159 156-164	238 215-266	1/8
7.83	1:09:07	30	6:18	162 157-168	1019	170 156-178	471 213-655	10/2
7.88	1:09:36	30	9:55	170 168-172	1686	147 0-166	224 75-450	0/13
7.96	1:10:06	30	6:14	171 168-174	1066	170 158-180	344 149-521	9/4
8.00	1:10:36	30	12:22	174 170-176	2151	157 154-174	237 161-487	1/7
8.06	1:11:05	29	8:00	172 168-177	1375	168 156-174	371 167-481	10/0
8.10	1:11:35	30	10:55	179 173-182	1956	158 156-162	279 212-412	1/3
8.18	1:12:04	30	6:29	178 173-181	1154	169 154-178	409 217-571	5/3
8.22	1:12:34	30	10:59	176 173-178	1933	158 154-168	242 196-362	2/5
8.33	1:13:46	1:12 +1	11:30	168 164-174	1931	157 154-160	235 194-286	3/5

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
167 avge / 190 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
50	6.7%	10:27
42	4.3%	7:31
33	4.4%	11:27
23	10.6%	7:12
22	6.2%	6:44
22	7.1%	6:59

Cadence Distribution
170 avge / 190 max Stride Length: 108cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	89.7	171	8.3	1:06:18	8:05
Walk	1.7	105	0.1	1:18	18:56
Still	7.6	-	-	5:43	-
Pause	0.9	-	-	42	-

Power Distribution
339W (655 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:32	46.00%	More
800m	3:21	6:44	50.99%	More
1km	4:12	6:45	53.35%	More
Mile	7:35	7:35	51.01%	More
5k	24:48	7:59	53.02%	More
5 miles	40:39	8:08	52.63%	More
10k	52:12	8:24	51.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	50.16
5km	25:41	8:16	51.18
5M	42:31	8:30	50.31
10km	53:32	8:37	49.97
10M	1:28:39	8:52	49.87
Half	1:58:01	9:01	49.18
20M	3:04:49	9:14	49.77
Mara	4:06:04	9:24	49.84

Bespoke Fields

Amend your bespoke fields

Fetch Miles

7:23	Dulwich park, fast and flatish
8:16	Dulwich park, fast and flatish
7:35	Dulwich park, fast and flatish

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