Tue 6th Jan 2015 at 6:00pm by LouLou

Run > Track Session

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Time
44:05
Miles
6.95
Min/mi
6:21
Pacing
49%
WAVA
76.06
Cals
743
Asc(m)
42
Surface
Road

Notes & Comments

2800m, 2400m, 2000m, 1600m, 1200m, 800m with 60 secs between each. Aiming for progressive each rep.

Feeling good though didn't want to push that last 800m. Hamstring survived - a little cautious for the 1200 and the 800m but hoping this is a turning point. Epic session!!!

===
1) 1m - 6:34(6:34/m)

2) 0.81m - 5:18(6:33/m)

3) 1m - 6:22(6:22/m)

4) 0.55m - 3:29(6:20/m)

5) 1m - 6:20(6:20/m)

6) 0.28m - 1:46(6:16/m)

7) 1m - 6:10(6:10/m)

8) 0.03m - 12(5:54/m)

9) 0.77m - 4:48(6:15/m)

10) 0.51m - 3:07(6:09/m)

6:34 5:18 6:22 3:29 6:20 1:46 6:10 12 4:48 3:07

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:39	1:39	6:35	2/3
0.50	3:17	1:38	6:33	1/3
0.75	4:55	1:38	6:31	1/3
1.00	6:33	1:38	6:34	1/3
1.25	8:10	1:37	6:29	2/3
1.50	9:49	1:38	6:32	2/3
1.75	11:29	1:40	6:41	2/3
2.00	14:09	2:40	10:40	3/3
2.25	15:47	1:38	6:33	3/2
2.50	17:22	1:35	6:20	3/3
2.75	18:56	1:34	6:14	3/2
3.00	20:30	1:34	6:16	3/1
3.25	22:06	1:36	6:25	3/2
3.50	24:42	2:36	10:25	3/3
3.75	26:19	1:36	6:26	3/2
4.00	27:54	1:36	6:23	3/3
4.25	29:28	1:34	6:15	3/3
4.50	31:03	1:35	6:21	3/2
4.75	33:47	2:44	10:56	3/3
5.00	35:21	1:34	6:15	3/3
5.25	36:53	1:32	6:08	3/2
5.50	38:26	1:33	6:11	3/2
5.75	41:05	2:39	10:37	3/2
6.00	42:43	1:38	6:31	3/2
6.25	44:17	1:34	6:16	2/3
6.50	47:05	2:48	11:11	2/3
6.75	48:36	1:31	6:05	2/3
6.94	49:48	1:12	6:17	1/3

Elevation

Asc 42m, Range 3m, Flat prediction 44:05

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:39	5:39	74.65
5km	18:47	6:03	78.45
5M	31:06	6:13	76.80
10km	39:09	6:18	76.18
10M	1:04:50	6:29	75.71
Half	1:26:19	6:35	74.27
20M	2:15:10	6:46	74.71
Mara	2:59:57	6:52	74.45

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