Tue 7th Aug 2018 at 8:00am by alpenrose

Run > Tempo

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Time
52:27
Miles
4.05
Min/mi
12:57
Pacing
80%
WAVA
46.96
Stride(cm)
78
Cals
399
Cadence
160
BPM
134
%MHR
78.5
B/mi
1737
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

2 comments

Joker Threshold week 8

Split Summary
===
1) 1m - 13:05(13:05/m) 130/141bpm 112cal 4.59/5.74mph
2) 1m - 14:56(14:56/m) 129/144bpm 116cal 4.02/5.8mph
3) 1m - 11:56(11:56/m) 137/149bpm 83cal 5.03/5.63mph
4) 1m - 11:55(11:55/m) 150/156bpm 83cal 5.04/5.49mph
5) 0.05m - 35(10:58/m) 150/152bpm 5cal 5.47/5.18mph

13:05 14:56 11:56 11:55 35

	ferret Well thresholded, no fun till it’s finished:-)
	alpenrose It was a bit unintentional but miles 3 & 4 are bang on target. I'll take that then, thank-you.

Pace

17%

18%

40%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:36	1:36	12:48	109 79-132	1395	162 110-172	1/2
0.25	3:10	1:34	12:31	133 130-134	1664	167 148-170	3/2
0.38	4:43	1:33	12:26	137 135-139	1703	170 168-172	1/1
0.50	6:19	1:36	12:44	133 128-141	1694	156 114-176	1/1
0.63	7:47	1:28	11:47	139 138-140	1639	170 168-172	1/0
0.75	9:14	1:27	11:36	136 132-138	1577	171 168-172	1/0
0.88	11:09	1:55	15:23	127 120-134	1955	149 118-174	0/1
1.00	13:04	1:55	15:19	128 121-133	1960	160 118-176	2/2
1.13	14:55	1:51	14:49	125 120-129	1851	148 114-174	1/1
1.25	16:34	1:38	13:06	132 130-134	1729	161 120-172	2/2
1.38	18:39	2:06	16:46	128 120-136	2147	145 118-172	7/0
1.50	20:21	1:41	13:30	141 137-144	1903	165 122-172	3/2
1.63	21:59	1:39	13:10	137 133-142	1803	155 118-174	3/2
1.75	24:58	2:58	23:46	122 115-134	2899	119 106-174	11/1
1.88	26:21	1:23	11:07	123 118-127	1368	173 170-176	1/3
2.00	28:01	1:40	13:19	125 121-127	1665	156 114-176	4/0
2.13	29:45	1:44	13:53	130 127-132	1804	153 120-172	2/1
2.25	31:15	1:30	11:57	130 128-132	1553	167 118-174	1/7
2.38	32:43	1:28	11:47	132 131-135	1555	172 170-174	1/6
2.50	34:10	1:27	11:38	136 135-137	1583	172 170-172	2/3
2.63	35:39	1:29	11:52	136 135-138	1613	170 168-170	1/1
2.75	37:03	1:23	11:07	144 140-146	1601	170 168-172	2/2
2.88	38:33	1:30	12:02	146 144-148	1757	170 168-172	1/3
3.00	39:57	1:24	11:16	149 147-149	1678	169 168-172	1/2
3.13	41:23	1:26	11:26	149 147-151	1703	169 166-170	0/2
3.25	42:50	1:28	11:40	150 148-151	1750	170 168-172	2/3
3.38	44:16	1:26	11:27	152 151-154	1741	168 168-170	1/1
3.50	45:42	1:26	11:28	149 147-151	1709	170 168-170	1/1
3.63	47:11	1:29	11:53	147 146-148	1746	169 168-170	1/3
3.75	48:43	1:32	12:15	149 146-152	1825	168 166-170	1/1
3.88	50:21	1:38	13:04	151 146-155	1974	163 122-174	2/4
4.00	51:50	1:29	11:50	151 149-156	1786	170 168-172	1/2
4.05	52:25	35	11:23	150 150-151	1708	169 168-170	0/1

Heart

134/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 26m, Flat prediction 51:57

Elevation Graph

Biggest Climbs (m)	Min/mi
12 3.4%	14:56
11 4.2%	13:07
See your biggest climbs

Cadence

160 (176 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.2	170	3.7	45:10	12:08
Walk	13.7	116	0.3	7:10	21:54
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:46	11:07	38.84%	More
800m	5:37	11:18	44.08%	More
1km	7:03	11:22	45.43%	More
Mile	11:29	11:29	46.68%	More
5k	40:24	13:00	46.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:38	10:38	50.39
5km	38:46	12:29	48.30
5M	1:06:42	13:20	45.97
10km	1:25:28	13:45	44.99
10M	2:27:04	14:42	43.25
Half	3:20:06	15:16	41.61
20M	5:24:14	16:13	40.62
Mara	7:21:11	16:50	39.67

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