Mon 21st Sep 2015 at 6:00am by LouLou

Run > Recovery Run

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Time
35:01
Miles
4.00
Min/mi
8:45
Pacing
88.5%
WAVA
54.34
Stride(cm)
110
Cals
330
Cadence
167
Asc(m)
42
Surface
Road

Notes & Comments

Struggling this morning to get my body moving ! TOTM

8:33 8:40 8:51

Pace

50%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	43	43	5:46	155 122-162
0.25	1:55	1:12	9:33	162 160-164
0.38	2:57	1:02	8:17	163 162-166
0.50	4:04	1:07	8:54	164 160-166
0.63	5:13	1:09	9:13	165 164-168
0.75	6:17	1:04	8:30	165 162-166
0.88	7:28	1:11	9:30	167 164-170
1.00	8:34	1:06	8:45	169 166-172
1.13	9:41	1:07	8:59	169 166-172
1.25	10:46	1:05	8:41	167 166-170
1.38	11:50	1:04	8:34	168 166-170
1.50	12:57	1:07	8:55	170 168-172
1.63	14:00	1:03	8:20	169 168-172
1.75	15:04	1:04	8:33	170 168-172
1.88	16:08	1:04	8:34	171 168-172
2.00	17:13	1:05	8:42	169 168-172
2.13	18:18	1:05	8:41	169 168-172
2.25	19:23	1:05	8:36	170 168-172
2.38	20:28	1:05	8:42	169 166-172
2.50	21:38	1:10	9:21	165 162-170
2.63	22:45	1:07	8:53	167 164-172
2.75	23:53	1:08	9:04	166 164-170
2.88	24:59	1:06	8:52	168 166-170
3.00	26:05	1:06	8:46	169 166-170
3.13	27:12	1:06	8:52	168 166-168
3.25	28:44	1:32	12:16	158 120-168
3.38	29:49	1:05	8:41	169 166-172
3.50	30:54	1:06	8:44	170 166-172
3.63	32:00	1:06	8:49	169 166-172
3.75	33:08	1:08	9:01	168 162-172
3.88	34:17	1:09	9:11	168 164-170
3.95	34:56	39	8:27	169 168-170

Cadence

167 (172 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	167	3.9	34:33	8:46
Walk	1.1	121	0	23	28:00

Predictions

Dist	Time	Per Mile	WAVA
1M	8:03	8:03	52.39
5km	26:47	8:37	55.02
5M	44:22	8:52	53.84
10km	55:51	8:59	53.40
10M	1:32:29	9:15	53.08
Half	2:03:08	9:24	52.06
20M	3:12:50	9:39	52.37
Mara	4:16:44	9:48	52.18

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