Tue 21st Jul 2015 at 6:00pm by LouLou

Run > Track Session

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Time
9:31
Miles
1.69
Min/mi
5:38
Pacing
35%
WAVA
80.52
Stride(cm)
153
Cals
183
Cadence
186
Asc(m)
42
Surface
Road

Notes & Comments

9 x 300m off 60 seconds. Knee main limiting factor hip a bit tighter on later reps hence slowing
1) 0.19m - 1:02(5:29/m) 20cal 10.93/12.15mph
2) 0.19m - 1:03(5:32/m) 21cal 10.85/12.02mph
3) 0.19m - 1:03(5:23/m) 21cal 11.14/12.25mph
4) 0.19m - 1:02(5:27/m) 20cal 11.01/12.69mph
5) 0.19m - 1:05(5:45/m) 21cal 10.44/11.88mph
6) 0.18m - 1:03(5:45/m) 20cal 10.44/11.9mph
7) 0.18m - 1:04(5:45/m) 20cal 10.45/11.63mph
8) 0.19m - 1:04(5:44/m) 20cal 10.46/11.48mph
9) 0.18m - 1:05(5:58/m) 20cal 10.05/11.25mph

1:02 1:03 1:03 1:02 1:05 1:03 1:04 1:04 1:05

Pace

29%

18%

41%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	20	20	5:21	206 200-214
0.13	40	20	5:13	199 192-202
0.19	1:02	22	5:51	193 190-194
0.25	2:20	1:18	20:56	195 194-202
0.31	2:41	21	5:34	197 190-200
0.38	3:03	22	5:53	191 190-196
0.44	4:10	1:07	17:47	155 120-190
0.50	4:36	26	7:03	177 120-192
0.56	4:59	22	5:57	191 190-192
0.63	6:31	1:33	24:43	188 120-200
0.69	6:51	20	5:21	200 192-202
0.75	7:13	22	5:48	191 186-194
0.81	8:34	1:21	21:44	194 186-214
0.88	8:57	23	6:06	188 186-192
0.94	9:20	23	6:04	187 186-188
1.00	10:40	1:20	21:18	184 122-190
1.06	11:02	22	5:56	192 192-192
1.13	11:25	22	5:56	191 186-192
1.19	12:53	1:29	23:40	171 120-192
1.25	13:15	22	5:48	170 120-180
1.31	13:37	22	5:59	190 186-192
1.38	15:03	1:26	22:56	188 180-194
1.44	15:25	22	5:51	187 180-192
1.50	15:49	24	6:20	189 186-192
1.56	17:06	1:17	20:34	174 120-192
1.63	17:38	32	8:34	190 190-192
1.69	18:05	27	7:05	189 184-192

Cadence

186 (214 max) Stride Length: 153cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	51.7	191	1.5	9:21	6:20
Walk	7.5	120	0.2	1:21	6:27
Still	40.8	-	-	7:23	-

Predictions

Dist	Time	Per Mile	WAVA
1M	5:27	5:27	77.39
5km	18:09	5:51	81.19
5M	30:03	6:01	79.49
10km	37:50	6:05	78.83
10M	1:02:39	6:16	78.35
Half	1:23:25	6:22	76.85
20M	2:10:37	6:32	77.32
Mara	2:53:55	6:38	77.03

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