Sat 14th Feb 2015 at 9:00am by Essex Dave

Run > Track Session

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Time
27:23
Miles
3.80
Min/mi
7:12
Pacing
11%
WAVA
62.18
Cals
433
Asc(m)
42
Surface
Road

Notes & Comments

1 x 8 min threshold, 8 x 40 mteres at sub 7 min miles then 1 x6 threshold. ouch
===
1) 1m - 7:44(7:44/m) 119cal
2) 0.04m - 18(7:26/m) 4cal
3) 0.25m - 1:35(6:25/m) 28cal
4) 0.25m - 1:39(6:38/m) 28cal
5) 0.25m - 1:38(6:33/m) 28cal
6) 0.25m - 1:40(6:46/m) 26cal
7) 0.24m - 1:39(6:47/m) 27cal
8) 0.25m - 1:43(6:56/m) 26cal
9) 0.25m - 1:45(6:59/m) 28cal
10) 0.25m - 1:41(6:47/m) 28cal
11) 0.78m - 6:00(7:42/m) 91cal

7:44 18 1:35 1:39 1:38 1:40 1:39 1:43 1:45 1:41 6:00

Pace

15%

77%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	59	59	7:52
0.25	1:57	58	7:41
0.38	2:55	59	7:49
0.50	3:53	57	7:40
0.63	4:51	59	7:49
0.75	5:49	58	7:40
0.88	6:46	57	7:37
1.00	7:43	57	7:34
1.13	12:26	4:44	37:50
1.25	13:36	1:10	9:17
1.38	15:13	1:37	12:53
1.50	16:03	51	6:45
1.63	17:40	1:36	12:51
1.75	18:32	53	7:02
1.88	20:17	1:45	13:56
2.00	21:09	52	6:53
2.13	22:49	1:40	13:21
2.25	23:39	50	6:43
2.38	25:22	1:43	13:42
2.50	26:12	50	6:42
2.63	27:44	1:32	12:16
2.75	28:37	53	7:07
2.88	30:13	1:36	12:45
3.00	31:05	52	6:58
3.13	33:29	2:24	19:10
3.25	34:26	57	7:35
3.38	35:25	59	7:48
3.50	36:22	58	7:41
3.63	37:22	1:00	7:58
3.75	38:19	57	7:35
3.79	38:43	24	9:18

Predictions

Dist	Time	Per Mile	WAVA
1M	6:39	6:39	61.20
5km	22:07	7:07	62.57
5M	36:38	7:20	61.38
10km	46:07	7:25	60.83
10M	1:16:22	7:38	60.65
Half	1:41:41	7:46	59.76
20M	2:39:13	7:58	60.48
Mara	3:31:59	8:05	60.57

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