Fri 12th Jun 2015 at 4:00pm by LouLou

Run > Medium Long Run

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Time
1:17:47
Miles
10.00
Min/mi
7:47
Pacing
91%
WAVA
63.10
Stride(cm)
121
Cals
1119
Cadence
171
Asc(m)
42
Surface
Road

Notes & Comments

With Jennifer - still tight but managed better first half then turned into wind.

7:53 7:28 7:27 7:30 7:54 7:48 7:53 7:56 7:56 7:59 3

Pace

39%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:03	4:03	8:07	169 164-172
1.00	7:53	3:49	7:39	171 164-174
1.50	11:37	3:44	7:29	172 170-174
2.00	15:21	3:44	7:27	172 170-174
2.50	19:03	3:42	7:24	172 120-176
3.00	22:48	3:45	7:30	170 120-176
3.50	26:31	3:43	7:27	173 170-176
4.00	30:18	3:47	7:34	173 168-178
4.50	34:14	3:56	7:53	173 170-176
5.00	38:12	3:57	7:55	173 170-176
5.50	42:32	4:20	8:41	173 120-180
6.00	46:28	3:56	7:53	171 120-176
6.50	50:22	3:54	7:47	170 120-176
7.00	54:22	4:00	7:59	173 170-176
7.50	58:21	3:59	7:59	170 120-178
8.00	1:02:18	3:57	7:54	168 120-176
8.50	1:06:13	3:55	7:49	171 120-180
9.00	1:10:13	4:01	8:02	171 120-178
9.50	1:14:11	3:57	7:55	167 120-176
10.00	1:18:13	4:02	8:04	172 120-176
10.00	1:18:16	3	13:40	174 172-174

Cadence

171 (180 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.5	172	9.7	1:15:33	7:47
Walk	3.5	120	0.3	2:43	9:09

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	62.33
5km	22:32	7:15	65.40
5M	37:18	7:28	64.04
10km	46:58	7:34	63.50
10M	1:17:47	7:47	63.11
Half	1:43:34	7:54	61.90
20M	2:42:10	8:07	62.27
Mara	3:35:55	8:14	62.05

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