Tue 29th Sep 2015 at 6:00pm by LouLou

Run > Track Session

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Time
12:09
Miles
2.18
Min/mi
5:34
Pacing
15%
WAVA
83.24
Stride(cm)
180
Cals
221
Cadence
160
Asc(m)
42
Surface
Road

Notes & Comments

90secs run and recover 200s - set of 10 then set of 8

1) 0.12m - 41(5:32/m) 12cal 10.83/12.23mph
2) 0.12m - 41(5:39/m) 12cal 10.62/11.56mph
3) 0.12m - 40(5:24/m) 12cal 11.1/11.98mph
4) 0.12m - 40(5:35/m) 12cal 10.76/11.9mph
5) 0.12m - 41(5:28/m) 12cal 10.97/12.17mph
6) 0.12m - 40(5:41/m) 12cal 10.57/11.96mph
7) 0.12m - 40(5:34/m) 12cal 10.77/12.11mph
8) 0.12m - 40(5:29/m) 12cal 10.95/12.48mph
9) 0.12m - 40(5:33/m) 13cal 10.82/11.98mph
10) 0.12m - 41(5:36/m) 12cal 10.71/12.19mph
11) 0.12m - 41(5:37/m) 13cal 10.67/11.77mph
12) 0.12m - 40(5:33/m) 12cal 10.8/12.21mph
13) 0.12m - 40(5:28/m) 12cal 10.96/12.59mph
14) 0.12m - 41(5:41/m) 12cal 10.56/11.61mph
15) 0.12m - 41(5:46/m) 12cal 10.4/12.08mph
16) 0.12m - 41(5:40/m) 13cal 10.59/11.96mph
17) 0.12m - 41(5:38/m) 13cal 10.66/11.98mph
18) 0.12m - 41(5:29/m) 13cal 10.94/12.54mph

41 41 40 40 41 40 40 40 40 41 41 40 40 41 41 41 41 41

Pace

50%

15%

18%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	21	21	5:29	174 122-200
0.13	1:24	1:03	16:52	181 122-200
0.19	1:51	27	7:18	122 122-122
0.25	2:58	1:07	17:48	158 122-194
0.31	3:22	24	6:19	135 122-202
0.38	4:28	1:06	17:35	182 120-202
0.44	4:54	26	7:01	120 120-120
0.50	6:06	1:12	19:19	175 120-204
0.56	6:26	20	5:14	143 120-200
0.63	7:29	1:03	16:52	175 122-200
0.69	7:55	26	6:53	132 122-194
0.75	9:10	1:15	19:58	172 150-194
0.81	9:29	19	5:06	150 150-150
0.88	10:41	1:12	19:12	193 192-194
0.94	11:01	20	5:14	192 192-194
1.00	12:05	1:04	17:11	146 122-194
1.06	12:33	28	7:23	122 122-122
1.13	13:40	1:08	18:06	125 122-130
1.19	14:03	22	5:53	146 122-194
1.25	18:03	4:00	1:04:00	184 122-200
1.31	19:03	1:00	15:59	110 80-200
1.38	20:10	1:08	18:03	80 80-80
1.44	20:34	24	6:25	-
1.50	21:38	1:04	17:01	214 214-214
1.56	22:06	28	7:24	189 180-214
1.63	23:17	1:12	19:05	145 120-200
1.69	23:38	21	5:37	200 200-200
1.75	24:41	1:03	16:45	133 120-200
1.81	25:11	30	7:53	149 120-192
1.88	26:14	1:04	16:56	187 186-192
1.94	27:29	1:14	19:51	186 186-186
2.00	27:53	24	6:30	194 194-194
2.06	29:05	1:11	19:03	182 120-200
2.10	29:17	12	5:03	120 120-120

Cadence

160 (214 max) Stride Length: 180cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	19.3	195	1.1	5:40	5:09
Walk	18.2	121	1	5:20	5:18
Still	62.5	-	-	18:18	-

Predictions

Dist	Time	Per Mile	WAVA
1M	5:19	5:19	79.33
5km	17:41	5:42	83.33
5M	29:17	5:51	81.57
10km	36:53	5:56	80.86
10M	1:01:04	6:06	80.38
Half	1:21:18	6:12	78.85
20M	2:07:19	6:22	79.32
Mara	2:49:31	6:28	79.03

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