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Mon 17th Feb 2025 at 3:20pm by Autumnleaves

Run > Threshold
  • Good
  • windy
  • v cold
  • Time
    45:21
  • Miles
    5.07
  • Min/mi
    8:57
  • Pacing
    85.5%
  • WAVA
    64.38
  • Stride(cm)
    104
  • Cals
    487
  • Watts
    261
  • Cadence
    173
  • BPM
    142
  • %MHR
    76.9
  • B/mi
    1272
  • Asc(m)
    47
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Decided to get this week's threshold session done as I probably wouldn't have time otherwise. Decided to cover the watch and run as hard as feasible. First hard mile was into the wind, and much of the rest was slightly wind-assisted. I felt pretty good though - cold, but good!
1) 1mi - 9:46(9:46/mi) 130/140bpm [1270b/mi] 100cal 260/321W
2) 1mi - 8:06(8:06/mi) 150/155bpm [1216b/mi] 95cal 298/345W
3) 1mi - 7:55(7:55/mi) 152/154bpm [1204b/mi] 92cal 265/327W
4) 1mi - 7:59(7:59/mi) 155/158bpm [1236b/mi] 95cal 278/319W
5) 1mi - 10:49(10:49/mi) 133/154bpm [1439b/mi] 98cal 217/342W
6) 0.07mi - 45(10:52/mi) 129/131bpm [1401b/mi] 7cal 235/248W
9:46 8:06 7:55 7:59 10:49 45
EvilPixie
Very nice
Autumnleaves
Thanks x
northernslowcoach
That’s a great session - well done x
Sombrero
Brilliant!!
RRR-CAZ 🇬🇧
Nice work 👍
AndyJ57
Well done, good threshold run
.B.
Excellent :)

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.
0.25 2:24 2:24 9:38 113 80-124 1088 173 166-178 244 193-269 2/7
0.50 5:03 2:38 10:34 132 122-136 1394 170 166-176 283 250-304 14/1
0.75 7:22 2:19 9:17 136 135-138 1261 170 166-174 259 240-290 6/2
1.00 9:46 2:24 9:36 138 136-140 1326 167 162-172 265 236-321 8/2
1.25 11:48 2:02 8:08 144 138-149 1170 171 164-176 280 243-314 1/5
1.50 13:52 2:04 8:16 149 145-151 1231 175 170-178 295 273-319 4/4
1.75 15:47 1:55 7:40 154 150-155 1181 177 176-180 311 277-345 4/6
2.00 17:53 2:06 8:23 153 152-155 1282 178 176-180 307 280-330 8/3
2.25 19:54 2:01 8:06 153 152-154 1239 177 176-178 283 264-322 2/4
2.50 21:51 1:57 7:49 153 151-154 1196 178 176-180 254 237-271 0/13
2.75 23:49 1:58 7:51 150 149-152 1176 178 176-180 262 254-270 0/10
3.00 25:48 1:59 7:56 150 149-151 1190 179 176-186 262 245-299 3/4
3.25 27:47 1:59 7:58 153 151-154 1218 184 178-186 271 261-310 7/1
3.50 29:51 2:04 8:15 156 153-158 1287 177 174-186 293 258-319 3/4
3.75 31:51 1:59 7:58 156 153-158 1242 178 174-180 271 238-295 1/3
4.00 33:46 1:56 7:44 155 154-157 1198 178 176-180 276 264-296 3/5
4.25 36:43 2:57 11:46 136 130-154 1600 157 120-180 192 75-282 1/9
4.50 39:15 2:32 10:09 129 127-133 1310 169 166-174 214 178-246 0/8
4.75 42:00 2:44 10:58 131 129-135 1436 170 166-174 242 214-342 11/1
5.00 44:36 2:36 10:23 133 128-134 1381 172 166-176 226 209-265 1/4
5.07 45:21 45 11:05 129 127-131 1429 169 164-172 235 213-248 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 2.1% 9:51
    11 2.4% 11:05

  • Cadence Distribution

    173 avge / 186 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.2 174 5 44:33 8:52
    Walk 1.7 123 0 47 18:27
    Still 0.0 - - 1 -

  • Power Distribution

    261W (345 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:25 48.06% More
    200m 56 7:34 52.01% More
    400m 1:54 7:38 55.03% More
    800m 3:53 7:49 60.73% More
    1km 4:52 7:50 62.89% More
    Mile 7:52 7:52 65.26% More
    5k 25:00 8:03 71.16% More
    5 miles 44:33 8:55 64.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:37 7:37 67.44
    5km 26:29 8:31 67.16
    5M 44:40 8:56 64.45
    10km 56:42 9:07 63.21
    10M 1:35:39 9:34 61.98
    Half 2:08:42 9:49 61.07
    20M 3:24:52 10:15 59.10
    Mara 4:35:38 10:31 57.55

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