Thu 9th Apr 2015 at 7:00am by bigfatjoe

Run > Stair Running

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Time
53:40
Miles
2.71
Min/mi
19:48
Pacing
86%
WAVA
20.76
Cals
304
Asc(m)
42
Surface
Road

Notes & Comments

Stair session with Si and Adam. Si did 10 reps again and then left me and Adam to it. Another hard one with the tired legs after hills yesterday. Very pleasing session.

Split Summary
===
1) 0.19km - 2:36(13:22/km) 14cal 1.25/2.57/hr
2) 0.21km - 2:40(12:51/km) 15cal 1.3/2.57/hr
3) 0.21km - 2:44(12:44/km) 15cal 1.31/2.5/hr
4) 0.21km - 2:38(12:30/km) 14cal 1.33/2.4/hr
5) 0.21km - 2:47(13:11/km) 15cal 1.26/2.37/hr
6) 0.21km - 2:38(12:47/km) 14cal 1.3/2.1/hr
7) 0.21km - 2:39(12:43/km) 15cal 1.31/2.39/hr
8) 0.2km - 2:43(13:28/km) 15cal 1.24/2.54/hr
9) 0.21km - 2:40(12:40/km) 14cal 1.32/2.6/hr
10) 0.22km - 2:46(12:47/km) 15cal 1.3/2.66/hr
11) 0.24km - 2:42(11:05/km) 16cal 1.5/2.52/hr
12) 0.23km - 2:42(11:46/km) 17cal 1.42/2.69/hr
13) 0.21km - 2:50(13:11/km) 16cal 1.26/2.74/hr
14) 0.21km - 2:50(13:33/km) 15cal 1.23/2.26/hr
15) 0.22km - 2:47(12:38/km) 15cal 1.32/2.35/hr
16) 0.24km - 2:47(11:33/km) 15cal 1.44/2.83/hr
17) 0.24km - 2:49(11:54/km) 16cal 1.4/2.62/hr
18) 0.21km - 2:36(12:07/km) 16cal 1.38/2.6/hr
19) 0.23km - 2:27(10:35/km) 15cal 1.57/2.67/hr
20) 0.23km - 2:18(9:52/km) 17cal 1.69/2.74/hr
21) 0km - 1(/km)

2:36 2:40 2:44 2:38 2:47 2:38 2:39 2:43 2:40 2:46 2:42 2:42 2:50 2:50 2:47 2:47 2:49 2:36 2:27 2:18 1

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	2:45	2:45	21:59
0.25	5:15	2:30	19:59
0.38	7:50	2:36	20:46
0.50	10:24	2:33	20:25
0.63	12:57	2:33	20:27
0.75	15:41	2:44	21:48
0.88	18:14	2:34	20:32
1.00	20:49	2:34	20:33
1.13	23:25	2:37	20:53
1.25	26:06	2:40	21:22
1.38	28:29	2:24	19:09
1.50	30:44	2:15	17:57
1.63	33:13	2:29	19:54
1.75	35:55	2:42	21:34
1.88	38:36	2:41	21:25
2.00	41:02	2:27	19:33
2.13	43:18	2:16	18:09
2.25	45:46	2:28	19:45
2.38	48:18	2:32	20:13
2.50	50:29	2:11	17:28
2.63	52:27	1:58	15:46
2.71	53:40	1:13	14:54

Predictions

Dist	Time	Per Mile	WAVA
1M	18:39	18:39	20.30
5km	1:02:02	19:58	20.72
5M	1:42:43	20:33	20.51
10km	2:09:20	20:49	20.41
10M	3:34:10	21:25	20.43
Half	4:45:09	21:46	20.17
20M	7:26:32	22:20	20.42
Mara	9:54:30	22:41	20.45

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