Sun 3rd Sep 2017 at 8:00am by derwenttony

Run > Tempo

warm

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Time
1:20:55
Miles
10.76
Min/mi
7:31
Pacing
83%
WAVA
69.78
Stride(cm)
131
Cals
892
Cadence
164
BPM
135
%MHR
84.4
B/mi
1016
Asc(m)
42
Hillscore
19
Surface
Road

lactate

Notes & Comments

10 miler - Lactate threashold

7:10 7:32 7:00 7:02 7:21 8:28 7:26 7:05 6:51 7:14 7:46

Pace

23%

20%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:42	3:42	7:24	100 67-120	739	160 120-246	1/38
1.00	7:10	3:28	6:56	128 116-135	888	166 162-170	4/3
1.50	10:45	3:36	7:11	137 132-141	985	168 166-172	9/1
2.00	14:42	3:56	7:53	138 134-142	1088	165 160-168	27/5
2.50	18:10	3:29	6:57	135 130-142	938	166 162-170	1/22
3.00	21:42	3:32	7:04	137 134-141	967	167 164-174	4/10
3.50	25:10	3:28	6:56	139 136-141	963	165 162-168	1/6
4.00	28:45	3:34	7:09	139 136-141	993	165 162-166	3/3
4.50	32:20	3:36	7:12	138 135-142	993	164 162-166	4/5
5.00	36:05	3:45	7:30	139 135-145	1043	163 160-166	10/0
5.50	40:23	4:18	8:36	142 137-144	1222	160 158-164	43/0
6.00	44:33	4:09	8:19	140 134-145	1164	160 156-164	19/6
6.50	48:22	3:49	7:38	141 137-144	1076	161 156-168	18/10
7.00	51:59	3:37	7:14	140 136-143	1012	164 162-166	5/11
7.50	55:28	3:29	6:59	139 132-147	970	165 162-172	6/13
8.00	59:04	3:36	7:12	140 131-165	1007	167 162-174	8/21
8.50	1:02:23	3:19	6:38	137 133-140	909	168 164-172	1/25
9.00	1:05:55	3:32	7:04	138 133-147	974	167 162-172	7/26
9.50	1:09:48	3:53	7:45	140 136-143	1086	164 162-168	14/2
10.00	1:13:09	3:21	6:42	140 135-145	938	168 166-172	4/19
10.50	1:17:45	4:36	9:13	122 105-138	1124	156 148-172	12/8
10.75	1:20:51	3:06	12:22	129 122-134	1596	152 148-160	28/0

Heart

135/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 94m, Flat prediction 1:18:04

Elevation Graph

Biggest Climbs (m)	Min/mi
62 3.3%	8:19
40 10.5%	12:22
36 5.4%	6:52
31 5.7%	8:10
20 2.0%	7:39
See your biggest climbs

Cadence

164 (246 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.3	165	9.4	1:08:10	7:14
Walk	15.7	155	1.3	12:41	9:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:13	55.99%	More
800m	3:13	6:27	63.98%	More
1km	4:00	6:25	67.03%	More
Mile	6:33	6:33	69.42%	More
5k	21:53	7:03	70.69%	More
5 miles	36:04	7:13	70.04%	More
10k	45:32	7:20	69.34%	More
10 miles	1:13:08	7:19	71.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:45	6:45	67.29
5km	22:05	7:06	70.06
5M	36:19	7:16	69.55
10km	45:34	7:20	69.29
10M	1:14:57	7:30	69.73
Half	1:39:24	7:35	69.08
20M	2:34:43	7:44	70.33
Mara	3:25:11	7:50	70.71

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