Mon 28th Jan 2019 at 9:00am by Fitz

Run > Tempo

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Time
1:16:29
Miles
8.44
Min/mi
9:04
Pacing
79%
WAVA
54.63
Stride(cm)
100
Cals
1071
Cadence
177
Asc(m)
122
Hillscore
11
Surface
Road

Notes & Comments

Daniels' Threshold run
2m easy
6x 6 mins @ 8:02 + 1 min rest
2m easy

Split Summary
===
1) 2m - 18:43(9:22/m) 254cal 6.41/7.22mph
2) 0.77m - 6:00(7:49/m) 98cal 7.68/8.16mph
3) 0.06m - 1:00(16:47/m) 6cal 3.58/7.74mph
4) 0.77m - 6:00(7:49/m) 99cal 7.67/8.77mph
5) 0.06m - 1:00(16:54/m) 6cal 3.55/7.93mph
6) 0.75m - 6:00(8:01/m) 97cal 7.49/8.5mph
7) 0.06m - 1:00(17:10/m) 6cal 3.49/7.62mph
8) 0.76m - 6:00(7:55/m) 96cal 7.58/9.08mph
9) 0.05m - 1:00(18:37/m) 7cal 3.22/7.43mph
10) 0.75m - 6:00(8:01/m) 96cal 7.48/8.35mph
11) 0.06m - 1:00(17:55/m) 5cal 3.35/7.62mph
12) 0.72m - 6:00(8:20/m) 91cal 7.19/8.43mph
13) 0.05m - 1:00(19:45/m) 4cal 3.04/8.25mph
14) 1.64m - 15:45(9:38/m) 206cal 6.23/10.4mph

18:43 6:00 1:00 6:00 1:00 6:00 1:00 6:00 1:00 6:00 1:00 6:00 1:00 15:45

Pace

27%

14%

13%

18%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:08	166 160-168	2/4
0.50	4:41	2:24	9:36	171 168-174	9/1
0.75	7:16	2:35	10:21	174 172-176	18/0
1.00	9:31	2:15	8:59	177 176-178	5/4
1.25	11:58	2:27	9:49	175 168-178	8/0
1.50	14:15	2:17	9:08	175 168-178	3/2
1.75	16:28	2:13	8:54	169 166-176	0/20
2.00	18:42	2:14	8:55	171 158-186	3/11
2.25	20:44	2:02	8:09	195 192-196	16/2
2.50	22:39	1:55	7:40	192 190-196	5/4
2.75	24:34	1:55	7:39	189 186-190	2/8
3.00	27:00	2:26	9:42	154 110-186	0/17
3.25	29:01	2:01	8:03	190 180-194	7/3
3.50	30:58	1:58	7:51	193 192-194	2/4
3.75	33:26	2:28	9:52	166 108-192	3/5
4.00	35:28	2:01	8:04	192 190-194	2/3
4.25	37:29	2:01	8:06	192 190-194	2/3
4.50	39:59	2:30	10:02	164 110-194	2/3
4.75	41:56	1:57	7:46	189 178-190	3/5
5.00	44:08	2:12 +10	8:47	186 130-192	3/4
5.25	46:32	2:24	9:36	171 108-188	1/5
5.50	49:10	2:38 +19	10:32	178 108-194	16/0
5.75	51:04	1:54	7:37	193 186-196	1/9
6.00	53:01	1:57	7:49	190 186-194	3/6
6.25	55:35	2:34	10:15	160 110-196	8/0
6.50	57:33	1:58	7:51	189 182-196	0/13
6.75	59:51	2:19	9:14	192 186-196	20/1
7.00	1:02:41	2:50	11:20	162 108-196	1/11
7.25	1:05:08	2:27	9:49	170 168-172	6/1
7.50	1:07:32	2:24	9:36	169 162-174	1/6
7.75	1:09:57	2:24	9:38	174 168-176	4/2
8.00	1:12:28	2:31	10:04	173 170-174	4/3
8.25	1:14:34	2:06	8:24	174 172-176	3/3
8.48	1:16:57	2:23	10:13	171 164-174	5/3

Elevation

Asc 122m, Range 46m, Flat prediction 1:14:36

Elevation Graph

Biggest Climbs (m)	Min/mi
29 3.1%	9:54
20 3.3%	8:54
19 5.2%	8:23
18 4.6%	12:07
11 2.0%	9:37
10 1.6%	9:33
See your biggest climbs

Cadence

177 (196 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.1	181	8.2	1:10:52	8:39
Walk	7.9	112	0.3	6:04	20:22
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	45.87%	More
800m	3:45	7:32	52.61%	More
1km	4:45	7:38	54.11%	More
Mile	8:04	8:04	54.08%	More
5k	26:15	8:27	56.54%	More
5 miles	43:08	8:38	56.07%	More
10k	54:40	8:48	55.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	57.13
5km	25:59	8:22	57.13
5M	43:27	8:41	55.67
10km	54:57	8:51	55.00
10M	1:31:51	9:11	54.41
Half	2:02:58	9:23	53.37
20M	3:14:11	9:43	53.55
Mara	4:19:57	9:55	53.34

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