Tue 30th Jan 2018 at 11:00am by FergusG
Run > Tempo
-
Time
1:13:54
-
Miles
10.08
-
Min/mi
7:20
-
Pacing
85%
-
WAVA
64.77
-
Stride(cm)
124
-
Cals
889
-
Cadence
177
-
BPM
157
-
%MHR
78.3
-
B/mi
1148
-
Asc(m)
42
-
Surface
Road
Notes & Comments
PD55-70/18: W07D2 Lactate Threshold
5 miles easy, 5 miles quick.
Split Summary
===
1) 0.1km - 40(6:20/km) 97/133bpm 2cal 9.48/12.16kmph
2) 8.05km - 41:46(5:11/km) 146/154bpm 456cal 11.56/12.63kmph
3) 8.05km - 31:24(3:54/km) 172/189bpm 431cal 15.38/16.19kmph
4) 0.02km - 5(5:04/km) 173/174bpm 11.86/16.19kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:19 |
4:19 |
8:38 |
133 67-145 |
1149 |
172 120-180 |
3/8 |
1.00 |
8:19 |
4:00 |
8:00 |
147 141-152 |
1175 |
173 168-176 |
2/1 |
1.50 |
12:28 |
4:08 |
8:17 |
149 146-153 |
1234 |
171 168-174 |
3/1 |
2.00 |
16:35 |
4:08 |
8:15 |
146 141-149 |
1205 |
169 166-172 |
0/2 |
2.50 |
20:39 |
4:04 |
8:08 |
145 140-151 |
1180 |
169 166-172 |
3/3 |
3.00 |
24:52 |
4:13 |
8:26 |
145 142-148 |
1222 |
168 166-172 |
3/4 |
3.50 |
29:02 |
4:09 |
8:19 |
147 144-152 |
1223 |
169 166-172 |
2/2 |
4.00 |
33:14 |
4:13 |
8:26 |
146 142-150 |
1230 |
169 166-172 |
3/2 |
4.50 |
37:33 |
4:19 |
8:37 |
148 145-152 |
1275 |
168 166-170 |
3/1 |
5.00 |
41:49 |
4:16 |
8:31 |
146 141-153 |
1244 |
168 166-172 |
2/1 |
5.50 |
45:14 |
3:25 |
6:51 |
164 151-173 |
1122 |
181 166-188 |
4/6 |
6.00 |
48:27 |
3:13 |
6:27 |
169 167-172 |
1089 |
185 182-190 |
2/2 |
6.50 |
51:37 |
3:10 |
6:20 |
167 162-172 |
1058 |
186 184-190 |
1/3 |
7.00 |
54:48 |
3:11 |
6:22 |
171 168-174 |
1090 |
186 182-190 |
2/2 |
7.50 |
57:58 |
3:10 |
6:20 |
169 166-174 |
1070 |
187 184-190 |
3/3 |
8.00 |
1:01:03 |
3:05 |
6:09 |
171 169-173 |
1052 |
189 186-194 |
3/3 |
8.50 |
1:04:08 |
3:05 |
6:11 |
177 171-186 |
1094 |
189 186-194 |
2/1 |
9.00 |
1:07:14 |
3:06 |
6:12 |
173 170-182 |
1072 |
187 184-190 |
2/3 |
9.50 |
1:10:17 |
3:03 |
6:05 |
173 168-178 |
1054 |
188 186-192 |
0/2 |
10.00 |
1:13:26 |
3:09 |
6:18 |
178 173-189 |
1120 |
187 180-192 |
4/2 |
10.08 |
1:13:54 |
28 |
6:13 |
175 172-182 |
1087 |
190 188-194 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:58 |
54.09% |
More |
800m |
3:00 |
6:02 |
62.45% |
More |
1km |
3:46 |
6:03 |
64.87% |
More |
Mile |
6:07 |
6:07 |
68.08% |
More |
5k |
19:16 |
6:12 |
73.47% |
More |
5 miles |
31:22 |
6:16 |
73.41% |
More |
10k |
41:50 |
6:44 |
68.71% |
More |
10 miles |
1:13:09 |
7:19 |
64.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
65.21 |
5km |
21:13 |
6:50 |
66.73 |
5M |
35:09 |
7:02 |
65.51 |
10km |
44:15 |
7:07 |
64.95 |
10M |
1:13:17 |
7:20 |
64.78 |
Half |
1:37:34 |
7:27 |
63.86 |
20M |
2:32:47 |
7:38 |
64.62 |
Mara |
3:23:25 |
7:46 |
64.72 |
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