Fri 20th Feb 2015 at 4:00pm by LouLou

Run > Hill Work

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Time
22:51
Miles
2.94
Min/mi
7:46
Pacing
64%
WAVA
60.83
Cals
298
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

On the law hill - windy. Didn't enjoy this and forced myslef to keep going. Mixture of short and medium reps up all parts of the road. Jog recoveries mixed in

1) 0.13m - 1:00(7:57/m) 11cal (up)
2) 0.12m - 58(7:53/m) 11cal
3) 0.12m - 57(7:47/m) 12cal (up)
4) 0.29m - 2:18(7:48/m) 31cal (middle to top)
5) 0.45m - 3:25(7:39/m) 48cal (top to bottom)
6) 0.13m - 1:02(8:11/m) 11cal (bottom to mid)
7) 0.12m - 59(7:51/m) 14cal

8) 0.13m - 58(7:39/m) 12cal (bottom to mid)
9) 0.3m - 2:21(7:55/m) 31cal (middle to top)
10) 0.24m - 1:53(7:40/m) 26cal

11) 0.11m - 50(7:28/m) 12cal (near top to top)
12) 0.11m - 53(7:42/m) 10cal

13) 0.57m - 4:23(7:44/m) 59cal (watch screw up)
14) 0.12m - 56(7:55/m) 10cal

1:00 58 57 2:18 3:25 1:02 59 58 2:21 1:53 50 53 4:23 56

Pace

21%

11%

25%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:11	1:11	9:28	14/0
0.25	2:14	1:03	8:24	0/16
0.38	3:37	1:23	11:08	16/0
0.50	4:29	51	6:50	9/1
0.63	5:31	1:02	8:16	10/0
0.75	7:00	1:29	11:51	1/1
0.88	7:57	58	7:41	0/11
1.00	8:55	58	7:44	2/10
1.13	9:57	1:02	8:18	0/16
1.25	11:26	1:29	11:52	14/0
1.38	12:32	1:06	8:46	0/15
1.50	14:15	1:43	13:44	14/0
1.63	15:08	53	7:07	10/1
1.75	16:12	1:03	8:25	9/0
1.88	17:44	1:32	12:19	1/2
2.00	18:42	57	7:40	0/10
2.13	19:40	59	7:51	5/1
2.25	21:56	2:15	18:03	6/1
2.38	22:56	1:00	8:03	1/5
2.50	23:51	55	7:23	1/8
2.63	24:49	58	7:41	1/13
2.75	26:02	1:13	9:47	5/13
2.88	27:28	1:26	11:24	11/4
2.94	28:00	32	8:39	0/9

Elevation

Asc 42m, Range 38m, Flat prediction 17:23

Elevation Graph

Biggest Climbs (m)	Min/mi
37 6.3%	8:53
36 5.7%	9:41
18 9.1%	11:45
17 10.2%	13:23
16 9.0%	9:49
12 6.5%	14:36
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	57.91
5km	24:14	7:48	60.81
5M	40:07	8:01	59.54
10km	50:31	8:08	59.04
10M	1:23:39	8:22	58.68
Half	1:51:22	8:30	57.56
20M	2:54:24	8:43	57.91
Mara	3:52:11	8:52	57.70

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