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Tue 10th Dec 2024 at 3:57pm by CtrlAlzShift

Run > Tempo
  • breezy
  • cold
  • Time
    37:05
  • Miles
    4.20
  • Min/mi
    8:50
  • Pacing
    62.9%
  • WAVA
    67.78
  • Stride(cm)
    100
  • Cals
    487
  • Watts
    340
  • Cadence
    182
  • BPM
    118
  • %MHR
    76.1
  • B/mi
    1042
  • Asc(m)
    77
  • Surface
    Road

Notes & Comments

17 mins threshold - felt better this week.

Last week's workout was 3 x 6 mins - and I couldn't sustain the pace for more than 3 minutes each time. This week's 17 minute workout was much better: a tad slower (averaging 8:11 mins/mile - 8:00 last time) but I managed the whole 2.1 mile distance with only 2 short stops. Feeling strong on the 10 minute cooldown too.

1) 1mi - 9:47(9:47/mi) 106/119bpm [1036b/mi] 116cal 298/382W
2) 0.02mi - 13(9:22/mi) 111/111bpm [1039b/mi] 3cal 315/319W
3) 1mi - 8:21(8:21/mi) 124/131bpm [1036b/mi] 117cal 347/392W
4) 1mi - 8:03(8:03/mi) 123/133bpm [990b/mi] 113cal 359/422W
5) 0.08mi - 36(7:50/mi) 134/134bpm [1049b/mi] 9cal 356/374W
6) 1mi - 9:13(9:13/mi) 118/134bpm [1088b/mi] 117cal 343/590W
7) 0.09mi - 47(8:27/mi) 127/129bpm [1074b/mi] 11cal 360/403W
8) 0.01mi - 5(9:57/mi) 128/129bpm [1273b/mi] 1cal 408/411W
9:47 13 8:21 8:03 36 9:13 47 5

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 10:02 10:02 +1 10:02 106 68-119 1063 166 0-172 299 0-382 10/19
1.02 10:15 13 9:23 111 110-111 1041 173 170-178 316 313-319 0/0
2.02 19:43 9:29 +1 9:30 124 93-131 1177 190 0-198 348 0-392 10/10
3.02 28:26 8:42 +1 8:42 123 92-133 1071 194 0-204 359 0-422 12/11
3.10 29:00 35 7:51 134 133-134 1053 200 198-202 356 347-374 0/1
4.10 39:44 10:43 +2 10:43 118 87-134 1265 174 0-198 343 0-590 20/14
4.19 40:30 46 8:27 127 125-129 1073 178 176-180 360 322-403 2/0
4.19 40:35 5 +1 12:03 129 128-129 1554 176 174-180 407 403-411 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 134 max Delete HR Trace

  • Cadence Distribution

    182 avge / 204 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.5 182 4.2 36:52 9:39
    Walk 0.2 123 0 7 17:26
    Still 0.2 - - 4 -
    Pause 8.1 - - 3:35 -

  • Power Distribution

    340W (590 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:38 55.93% More
    800m 4:04 8:10 60.46% More
    1km 5:04 8:10 62.94% More
    Mile 8:20 8:20 64.83% More
    5k 29:41 9:33 62.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 66.65
    5km 26:56 8:40 68.45
    5M 44:37 8:55 67.32
    10km 56:10 9:02 66.83
    10M 1:33:01 9:18 67.08
    Half 2:03:50 9:27 66.35
    20M 3:13:55 9:42 67.16
    Mara 4:18:11 9:51 67.24
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