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
40 41:46 31:24 5

Pace

1% 1% 46% 6% 46%

Splits

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

Heart

157/189max
  • Show Beats/Mile

Elevation

Asc 42m, Range 10m, Flat prediction 1:13:54
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

177 (194 max) Stride Length: 124cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

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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