Fri 9th Feb 2018 at 12:00pm by FergusG

Run > Tempo

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Time
1:21:46
Miles
11.30
Min/mi
7:14
Pacing
88%
WAVA
65.99
Stride(cm)
124
Cals
1046
Cadence
180
BPM
163
%MHR
81.5
B/mi
1180
Asc(m)
42
Surface
Road

Notes & Comments

PD55-70/18: W08D5 Lactate Threshold

5 miles easy, 6 miles at (nearly) LT pace.

Split Summary
===
1) 8.05km - 40:34(5:02/km) 155/182bpm 491cal 11.91/13.17kmph
2) 0km - 1(6:05/km) 183/183bpm 9.87/9.17kmph
3) 9.66km - 38:41(4:00/km) 171/184bpm 522cal 14.98/16.89kmph
4) 0.48km - 2:30(5:11/km) 172/176bpm 33cal 11.59/14.88kmph

40:34 1 38:41 2:30

Pace

42%

14%

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	4:21	4:21	8:42	157 116-179	1365	177 118-246	3/9
1.00	8:20	3:59	7:57	152 141-166	1209	175 172-178	2/1
1.50	12:21	4:02	8:04	150 137-155	1209	176 172-178	2/1
2.00	16:24	4:02	8:05	151 147-155	1219	174 168-178	1/2
2.50	20:23	4:00	8:00	154 148-161	1231	173 168-176	3/3
3.00	24:23	3:59	7:59	153 149-159	1221	174 170-176	3/3
3.50	28:25	4:02	8:03	153 144-161	1232	174 170-178	2/2
4.00	32:24	3:59	7:59	158 150-177	1261	175 170-180	3/2
4.50	36:28	4:04	8:08	159 153-165	1294	174 170-180	2/2
5.00	40:32	4:03	8:07	161 156-181	1306	174 170-180	2/1
5.50	43:39	3:08	6:15	170 164-184	1063	186 170-192	1/2
6.00	46:59	3:19	6:39	168 165-172	1117	185 182-188	3/1
6.50	50:23	3:24	6:49	169 166-173	1151	184 170-188	5/5
7.00	53:38	3:15	6:30	170 168-173	1104	185 184-188	1/2
7.50	56:50	3:13	6:25	170 167-172	1091	186 182-190	1/2
8.00	1:00:05	3:14	6:29	170 168-174	1102	185 182-188	2/2
8.50	1:03:18	3:13	6:26	171 169-173	1101	187 184-190	2/2
9.00	1:06:31	3:13	6:25	172 167-180	1104	187 184-190	3/5
9.50	1:09:38	3:08	6:16	171 168-174	1071	187 184-190	2/2
10.00	1:12:51	3:13	6:26	174 171-181	1119	187 184-188	2/2
10.50	1:16:02	3:11	6:22	174 171-181	1107	186 182-190	1/1
11.00	1:19:14	3:12	6:24	173 166-182	1106	186 180-190	2/1
11.31	1:21:46	2:32	8:18	172 168-177	1426	170 160-186	3/1

Heart

163/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 9m, Flat prediction 1:21:46

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (246 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	11.3	1:21:45	7:14
Walk	0.0	118	0	1	13:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:55	54.60%	More
800m	3:05	6:12	60.68%	More
1km	3:53	6:14	62.98%	More
Mile	6:18	6:18	66.01%	More
5k	19:50	6:23	71.42%	More
5 miles	32:14	6:27	71.44%	More
10k	40:23	6:30	71.18%	More
10 miles	1:10:51	7:05	67.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:15	6:15	66.60
5km	20:48	6:42	68.07
5M	34:27	6:53	66.84
10km	43:23	6:59	66.25
10M	1:11:50	7:11	66.09
Half	1:35:38	7:18	65.15
20M	2:29:46	7:29	65.92
Mara	3:19:24	7:37	66.02

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