Tue 17th Mar 2015 at 6:00pm by LouLou

Run > Track Session

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Time
28:00
Miles
5.04
Min/mi
5:33
Pacing
32%
WAVA
85.99
Cals
514
Asc(m)
42
Surface
Road

Notes & Comments

20 x 400m off 60 seconds - pick up from 12-16 - didn't really achieve pick up but was surprisingly consistent tonight on tired legs. Recovering well from Sunday - makes me think I could have ran harder.

1) 0.25m - 1:25(5:34/m)
2) 0.26m - 1:25(5:33/m)

3) 0.25m - 1:25(5:40/m)

4) 0.25m - 1:24(5:38/m)

5) 0.25m - 1:24(5:37/m)

6) 0.25m - 1:23(5:35/m)

7) 0.25m - 1:23(5:26/m)

8) 0.25m - 1:23(5:27/m)

9) 0.26m - 1:23(5:25/m)

10) 0.25m - 1:23(5:26/m)

11) 0.26m - 1:25(5:33/m)

12) 0.25m - 1:24(5:33/m)

13) 0.26m - 1:24(5:28/m)

14) 0.25m - 1:23(5:30/m)

15) 0.25m - 1:24(5:37/m)

16) 0.25m - 1:24(5:36/m)

17) 0.24m - 1:25(5:47/m)

18) 0.25m - 1:24(5:36/m)

19) 0.25m - 1:23(5:35/m)

20) 0.26m - 1:25(5:34/m)

1:25 1:25 1:25 1:24 1:24 1:23 1:23 1:23 1:23 1:23 1:25 1:24 1:24 1:23 1:24 1:24 1:25 1:24 1:23 1:25

Pace

23%

10%

15%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	2:24	2:24	9:36	1/3
0.50	3:47	1:23	5:33	2/3
0.75	7:11	3:24	13:36	2/3
1.00	8:39	1:27	5:50	2/3
1.25	12:06	3:27	13:49	2/3
1.50	14:34	2:28	9:52	2/3
1.75	15:56	1:22	5:28	2/3
2.00	18:17	2:21	9:25	2/3
2.25	20:40	2:23	9:34	2/3
2.50	23:04	2:24	9:35	2/3
2.75	25:33	2:29	9:55	2/3
3.00	27:58	2:25	9:40	2/3
3.25	30:19	2:21	9:24	2/3
3.50	32:41	2:22	9:28	2/3
3.75	35:12	2:31	10:06	3/3
4.00	37:37	2:24	9:37	3/3
4.25	40:06	2:30	10:00	2/3
4.50	42:35	2:28	9:54	2/3
4.75	44:57	2:22	9:27	2/3
5.00	47:23	2:26	9:45	2/3
5.04	47:39	16	7:38	1/0

Elevation

Asc 42m, Range 3m, Flat prediction 28:00

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:03	5:03	83.52
5km	16:46	5:24	87.89
5M	27:46	5:33	86.02
10km	34:57	5:37	85.33
10M	57:53	5:47	84.81
Half	1:17:04	5:53	83.18
20M	2:00:41	6:02	83.68
Mara	2:40:41	6:08	83.37

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