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Mon 9th Dec 2024 at 11:31am by Sparky

Run > Threshold
  • Time
    35:14
  • Miles
    4.22
  • Min/mi
    8:21
  • Pacing
    21.9%
  • WAVA
    56.33
  • Stride(cm)
    113
  • Cals
    445
  • Watts
    346
  • Cadence
    170
  • BPM
    142
  • %MHR
    83.1
  • B/mi
    1186
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

1) 1mi - 9:11(9:11/mi) 130/144bpm [1195b/mi] 106cal 294/422W
2) 0.09mi - 49(9:00/mi) 136/143bpm [1225b/mi] 10cal 313/435W
3) 1mi - 7:17(7:17/mi) 140/166bpm [1019b/mi] 93cal 363/455W
4) 1mi - 7:32(7:32/mi) 151/166bpm [1139b/mi] 101cal 393/471W
5) 0.02mi - 11(7:21/mi) 164/165bpm [1207b/mi] 3cal 390/404W
6) 1mi - 9:15(9:15/mi) 149/165bpm [1379b/mi] 119cal 322/476W
7) 0.09mi - 45(8:28/mi) 146/152bpm [1237b/mi] 10cal 340/354W
8) 0.02mi - 14(14:06/mi) 146/147bpm [2058b/mi] 3cal 159/326W
Garmin DSW 10 mins WU 15 mins threshold at 7:40 20 mins CD
9:11 49 7:17 7:32 11 9:15 45 14

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 9:11 9:11 9:11 130 52-144 1193 165 0-170 294 0-422 15/15
1.09 9:59 48 9:01 136 134-143 1227 168 164-172 312 244-435 5/2
2.09 21:21 11:22 +3 11:23 140 80-166 1594 167 0-178 364 0-455 13/10
3.09 30:15 8:54 +1 8:55 151 115-166 1347 170 0-180 393 0-471 14/16
3.11 30:25 10 7:20 164 163-165 1202 177 174-180 390 377-404 0/0
4.11 39:54 9:29 +1 9:29 149 139-165 1413 163 0-176 323 0-476 15/20
4.19 40:38 44 8:28 147 144-152 1245 170 168-172 340 322-354 1/2
4.21 40:52 14 +1 15:27 146 145-147 2256 87 0-172 170 0-326 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 166 max Delete HR Trace

  • Cadence Distribution

    170 avge / 180 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.8 170 4.2 34:46 9:39
    Walk 0.9 117 0 25 16:51
    Still 0.1 - - 2 -
    Pause 12.3 - - 5:43 -

  • Power Distribution

    346W (476 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 24 6:27 45.33% More
    200m 51 6:47 46.41% More
    400m 1:45 7:01 46.96% More
    800m 3:40 7:23 52.39% More
    1km 4:35 7:22 54.67% More
    Mile 7:31 7:31 56.72% More
    5k 30:20 9:46 47.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:39 7:39 55.68
    5km 25:28 8:12 56.91
    5M 42:10 8:26 55.95
    10km 53:06 8:33 55.48
    10M 1:27:56 8:48 55.37
    Half 1:57:04 8:56 54.60
    20M 3:03:19 9:10 55.25
    Mara 4:04:04 9:19 55.34
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