Mon 4th Feb 2019 at 2:00pm by Fitz

Run > Tempo

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Time
1:33:35
Miles
10.28
Min/mi
9:06
Pacing
73%
WAVA
54.96
Stride(cm)
105
Cals
1147
Cadence
169
BPM
146
%MHR
85.9
B/mi
1329
Asc(m)
198
Hillscore
18
Surface
Road

Notes & Comments

Daniels' Threshold repeats
2 miles easy
4x 12 mins @8:02 with 2 mins rest
2 miles easy

Missed rest at end of T3 so rested 2 mins at start of T4.

Split Summary
===
1) 2m - 18:42(9:21/m) 141/154bpm 237cal 6.42/7.33mph
2) 1.45m - 12:00(8:17/m) 158/165bpm 175cal 7.25/10mph
3) 0.12m - 2:00(16:59/m) 132/157bpm 17cal 3.53/9.27mph
4) 1.33m - 12:00(9:00/m) 155/160bpm 167cal 6.67/9.1mph
5) 0.11m - 2:00(17:42/m) 128/149bpm 13cal 3.39/7.87mph
6) 1.52m - 12:00(7:53/m) 152/158bpm 161cal 7.61/7.93mph
7) 0.26m - 2:00(7:48/m) 153/155bpm 27cal 7.69/7.99mph
8) 1.33m - 12:00(9:03/m) 147/158bpm 140cal 6.63/9.25mph
9) 0.1m - 2:00(19:56/m) 118/157bpm 8cal 3.01/5.76mph
10) 2m - 18:37(9:19/m) 143/155bpm 199cal 6.44/9.23mph
11) 0m - 15(54:16/m) 146/150bpm 3cal 1.11/3.92mph

18:42 12:00 2:00 12:00 2:00 12:00 2:00 12:00 2:00 18:37 15

Pace

29%

16%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:31	4:31	9:03	128 85-144	1158	166 156-170	7/4
1.00	9:11	4:40	9:19	149 143-154	1389	171 168-176	21/0
1.50	13:58	4:47	9:34	145 137-148	1387	168 162-170	7/6
2.00	18:42	4:44	9:28	140 132-152	1326	167 162-178	6/19
2.50	23:00	4:18	8:36	161 153-164	1386	188 180-192	32/0
3.00	28:31	5:31 +1:18	11:01	155 135-165	1708	185 126-196	13/3
3.50	32:53	4:22	8:44	155 133-161	1354	169 106-192	4/17
4.00	37:31	4:38	9:15	139 113-158	1286	162 104-192	2/9
4.50	42:18	4:48	9:35	158 155-160	1515	185 178-192	24/1
5.00	48:15	5:56 +23	11:53	146 113-160	1734	151 106-190	21/1
5.50	52:13	3:58	7:57	145 114-155	1152	182 160-188	4/11
6.00	56:12	3:59	7:57	154 151-156	1224	185 182-190	2/11
6.50	1:00:07	3:55	7:50	156 154-158	1222	186 182-188	2/10
7.00	1:05:10	5:03	10:06	141 112-155	1425	148 78-186	2/11
7.50	1:09:05	3:55	7:50	151 140-154	1184	182 178-190	2/21
8.00	1:13:26	4:21 +18	8:42	152 144-157	1323	180 102-194	7/6
8.50	1:19:57	6:31 +46	13:02	128 101-157	1669	145 104-184	9/24
9.00	1:24:56	4:58	9:56	142 137-148	1412	162 74-172	4/3
9.50	1:29:36	4:41	9:21	149 140-153	1393	170 164-174	10/6
10.00	1:34:08	4:32	9:04	145 141-150	1314	169 166-174	3/16
10.22	1:36:49	2:41 +31	12:01	151 142-154	1814	156 68-176	2/3

Heart

146/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 198m, Range 84m, Flat prediction 1:25:40

Elevation Graph

Biggest Climbs (m)	Min/mi
56 2.3%	9:21
48 3.6%	11:06
38 1.9%	9:24
19 3.3%	12:46
15 1.4%	10:06
See your biggest climbs

Cadence

169 (196 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	177	9.8	1:26:01	8:51
Walk	10.2	108	0.4	9:56	24:27
Pause	0.9	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	45.97%	More
800m	3:44	7:30	52.89%	More
1km	4:47	7:42	53.66%	More
Mile	7:48	7:48	55.97%	More
5k	26:19	8:28	56.42%	More
5 miles	44:32	8:54	54.32%	More
10k	56:35	9:06	53.40%	More
10 miles	1:34:04	9:24	53.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	57.76
5km	25:42	8:16	57.76
5M	42:58	8:36	56.30
10km	54:20	8:45	55.62
10M	1:30:50	9:05	55.01
Half	2:01:35	9:17	53.97
20M	3:12:02	9:36	54.15
Mara	4:17:03	9:49	53.94

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