Fri 2nd Jun 2017 at 9:00am by alpenrose

Run > Tempo

warm

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Time
1:00:32
Miles
4.94
Min/mi
12:15
Pacing
76%
WAVA
49.41
Stride(cm)
80
Cals
611
Cadence
164
BPM
145
%MHR
84.6
B/mi
1772
Asc(m)
42
Hillscore
6
Surface
Road

threshold

Notes & Comments

5 comments

Did my Joker Threshold for 2 1/4 miles.

Split Summary
===
1) 1m - 13:28(13:28/m) 130/148bpm 120cal 4.46/5.85mph
2) 1m - 10:38(10:38/m) 143/153bpm 106cal 5.64/5.87mph
3) 1m - 10:41(10:41/m) 154/162bpm 114cal 5.62/5.95mph
4) 0.23m - 2:41(11:30/m) 161/163bpm 31cal 5.22/5.68mph
5) 0m - 3(34:49/m) 157/157bpm 1.72/2.55mph
6) 0m - 4(43:25/m) 155/156bpm 1.38/2.23mph
7) 1m - 12:30(12:30/m) 148/158bpm 126cal 4.8/5.72mph
8) 0.7m - 10:28(14:56/m) 155/161bpm 114cal 4.02/5.57mph

13:28 10:38 10:41 2:41 3 4 12:30 10:28

	LazyDaisy Well done!
	Lip Gloss Wow, well done
	alpenrose Thanks.
	westmoors I like the use of the downhill!
	alpenrose You know the route, flatter than that profile looks.

Pace

11%

27%

40%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:01	3:01	12:03	99 61-130	1194	165 118-174	5/5
0.50	6:04	3:03	12:14	143 133-148	1748	168 152-172	2/28
0.75	9:00	2:56	11:44	141 137-146	1654	171 168-174	4/4
1.00	13:27	4:27	17:48	132 120-144	2349	135 116-176	28/0
1.25	16:07	2:40	10:39	133 120-140	1416	175 172-178	2/4
1.50	18:46	2:39	10:35	140 136-143	1482	176 170-180	2/6
1.75	21:30	2:44	10:57	149 146-153	1631	173 168-176	3/2
2.00	24:05	2:36	10:22	148 145-150	1534	175 172-178	0/9
2.25	26:45	2:40	10:39	148 143-151	1576	174 172-178	1/6
2.50	29:24	2:38	10:34	152 149-156	1606	174 170-180	2/6
2.75	32:05	2:42	10:47	156 154-158	1682	172 170-174	2/4
3.00	34:46	2:41	10:43	159 156-162	1703	172 170-174	4/3
3.25	38:01	3:15	12:59	158 142-163	2052	157 116-176	4/2
3.50	40:53	2:52	11:29	147 132-157	1688	167 122-174	3/7
3.75	44:00	3:07	12:28	148 137-157	1846	159 118-180	2/3
4.00	47:24	3:24	13:35	145 128-157	1970	151 118-184	3/3
4.25	50:18	2:54	11:35	155 147-158	1795	172 170-176	5/4
4.50	55:12	4:55	19:39	152 147-157	2988	134 94-172	28/1
4.75	58:17	3:04	12:17	160 156-161	1965	168 162-170	5/3
4.92	1:00:26	2:09	12:21	159 156-160	1964	170 166-176	4/5

Heart

145/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 32m, Flat prediction 57:47

Elevation Graph

Biggest Climbs (m)	Min/mi
31 3.3%	15:34
29 5.8%	13:20
See your biggest climbs

Cadence

164 (184 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.6	171	4.5	51:09	11:22
Walk	15.2	117	0.4	9:13	21:47
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:17	41.60%	More
800m	5:10	10:24	46.99%	More
1km	6:28	10:25	48.71%	More
Mile	10:32	10:32	50.27%	More
5k	35:11	11:19	52.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:47	9:47	54.11
5km	35:40	11:29	51.86
5M	1:01:22	12:16	49.34
10km	1:18:38	12:39	48.28
10M	2:15:19	13:32	46.39
Half	3:04:07	14:03	44.61
20M	4:58:20	14:55	43.53
Mara	6:45:57	15:30	42.49

Bespoke Fields

Amend your bespoke fields

Three Things You Saw Today

1 The Isle of Wight rising above the sea mist, flat calm sea.

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