Sun 27th Sep 2015 at 8:00am by LouLou

Run > Medium Long Run

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Time
1:34:15
Miles
12.51
Min/mi
7:32
Pacing
38%
WAVA
65.71
Stride(cm)
124
Cals
1386
Cadence
172
Asc(m)
42
Surface
Road

Notes & Comments

first 2.5 miles on my own then ten with P, G, G, C and J. Great morning, felt good, legs tired last mile and opening miles.

8:16 8:05 7:56 7:25 7:26 7:14 7:10 7:18 7:17 7:14 7:17 7:44 3:52

Pace

25%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	4:15	4:15	8:29	169 166-174
1.00	8:15	4:01	8:01	172 170-174
1.50	12:17	4:02	8:04	172 170-176
2.00	16:21	4:03	8:06	171 168-174
2.50	20:13	3:52	7:45	173 170-178
3.00	28:32	8:19	16:38	168 120-178
3.50	32:24	3:51	7:43	163 120-188
4.00	35:58	3:34	7:09	159 120-186
4.50	39:40	3:42	7:23	177 120-188
5.00	43:24	3:44	7:29	170 120-182
5.50	47:01	3:37	7:14	161 120-182
6.00	50:38	3:37	7:14	167 120-184
6.50	54:12	3:34	7:08	181 120-186
7.00	57:48	3:36	7:13	179 120-186
7.50	1:01:29	3:40	7:21	177 120-186
8.00	1:05:06	3:37	7:15	175 120-188
8.50	1:08:45	3:39	7:17	184 172-188
9.00	1:12:23	3:38	7:16	185 182-188
9.50	1:16:04	3:41	7:22	181 120-186
10.00	1:19:38	3:33	7:07	182 120-190
10.50	1:23:18	3:40	7:21	178 120-186
11.00	1:26:55	3:37	7:14	181 178-186
11.50	1:30:45	3:49	7:39	178 120-184
12.00	1:34:39	3:54	7:49	153 120-182
12.50	1:38:25	3:46	7:33	152 120-184
12.51	1:38:32	7	9:13	178 178-178

Cadence

172 (190 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.9	179	11.1	1:23:39	7:34
Walk	15.1	120	1.4	14:53	10:17

Predictions

Dist	Time	Per Mile	WAVA
1M	6:28	6:28	65.22
5km	21:32	6:56	68.43
5M	35:39	7:08	67.00
10km	44:53	7:13	66.45
10M	1:14:20	7:26	66.04
Half	1:38:58	7:33	64.77
20M	2:34:59	7:45	65.16
Mara	3:26:21	7:53	64.92

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