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Sat 12th Apr 2025 at 10:49am by Rosehip

Run > Threshold
  • breezy
  • warm
  • Time
    50:43
  • Miles
    4.11
  • Min/mi
    12:20
  • Pacing
    83%
  • WAVA
    47.68
  • Stride(cm)
    82
  • Cals
    497
  • Watts
    232
  • Cadence
    158
  • BPM
    142
  • %MHR
    80
  • B/mi
    1757
  • Asc(m)
    22
  • Surface
    Trail

Notes & Comments

Decided to accept Garmin's suggestion of 4 x 6 mins 'threshold' as today's Saturday Something
Wasn't expecting it to be quite so breezy nor the wind to be in the direction it was coming from.

One of the farm tracks has been 'improved' for tractors with lots of rubble in the ruts and dips and now resembles a flat Garburn pass - so have several excuses for slowness 😉

last one cut short because hit lap instead of pause when I met a tractor and I'd about had enough anyway.
Will probably trim off the walk at the end once fetchpoint queue has run

56% execution - partly because ended workout with lap so it would revert to 90/30s for the cd.
3.7 threshold, load 139

1) 0.77mi - 10:00(12:58/mi) 122/138bpm [1583b/mi] 81cal 221/319W

2) 0.57mi - 6:00(10:35/mi) 149/158bpm [1576b/mi] 64cal 275/335W
3) 0.12mi - 2:00(16:12/mi) 140/158bpm [2267b/mi] 16cal 181/313W
4) 0.56mi - 6:00(10:40/mi) 152/159bpm [1620b/mi] 64cal 274/339W
5) 0.12mi - 2:00(16:13/mi) 139/157bpm [2254b/mi] 15cal 181/349W
6) 0.56mi - 6:00(10:44/mi) 152/161bpm [1632b/mi] 63cal 255/289W
7) 0.12mi - 2:00(16:17/mi) 143/161bpm [2328b/mi] 15cal 152/276W
8) 0.41mi - 4:22(10:41/mi) 153/162bpm [1633b/mi] 47cal 253/276W
9) 0.1mi - 1:37(15:58/mi) 147/161bpm [2348b/mi] 13cal 178/272W

10) 0.91mi - 12:04(13:17/mi) 143/151bpm [1900b/mi] 99cal 199/268W
11) 0.19mi - 3:06(16:22/mi) 130/142bpm [2127b/mi] 20cal 158/282W
10:00 6:00 2:00 6:00 2:00 6:00 2:00 4:22 1:37 12:04 3:06
Velociraptor
Well done :)
Rosehip
thanks :) a different sort of type 2 fun!
RRR-CAZ 🇬🇧
Nice 👌
Rosehip
thanks :)
Jaks
Well done 👏
Rosehip
thank you :)
northernslowcoach
Good running :)
Rosehip
thanks :)

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.
0.77 10:36 10:36 +1 13:45 122 62-138 1677 153 0-168 221 0-319 18/17
1.34 16:35 5:59 10:34 149 126-158 1575 170 164-176 275 220-335 9/8
1.46 18:34 1:59 16:14 140 123-158 2273 128 0-170 181 0-313 4/3
2.02 24:33 5:59 10:39 152 123-159 1620 168 0-174 274 0-339 10/9
2.14 26:33 2:00 16:13 140 123-157 2271 134 120-170 182 117-349 5/5
2.70 32:33 6:00 10:44 152 120-161 1632 169 122-176 255 131-289 5/8
2.83 34:33 2:00 16:17 143 129-161 2328 122 0-172 153 0-276 2/2
3.23 38:55 4:22 10:41 153 126-162 1634 167 0-174 253 62-276 3/3
3.34 40:32 1:37 15:56 147 134-161 2343 131 126-168 179 126-272 2/0
4.10 50:40 10:08 13:15 144 129-151 1907 150 0-168 202 0-268 7/13
4.10 50:40 0 0 142 142-142 NAN 132 132-132 157 157-157 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 162 max Delete HR Trace

  • Cadence Distribution

    158 avge / 176 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.7 167 3.4 38:45 11:34
    Walk 22.1 127 0.7 11:20 16:13
    Pause 1.2 - - 38 -

  • Power Distribution

    232W (349 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 35 9:29 38.30% More
    200m 1:12 9:42 41.29% More
    400m 2:31 10:07 42.31% More
    800m 5:14 10:32 46.45% More
    1km 6:42 10:47 46.96% More
    Mile 11:12 11:12 46.98% More
    5k 36:53 11:52 49.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:10 9:10 57.40
    5km 36:09 11:38 50.45
    5M 1:04:18 12:52 45.91
    10km 1:23:39 13:28 43.93
    10M 2:28:47 14:53 40.89
    Half 3:26:18 15:45 39.12
    20M 5:44:18 17:13 36.13
    Mara 7:57:24 18:13 34.15

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