Tue 26th Jan 2021 at 11:00am by Bintmcskint
Run > Steady-State
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Time
1:10:03
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Miles 7.50
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Min/mi 9:20
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Pacing
85%
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WAVA
61.39
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Stride(cm)
96
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Cals
634
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Cadence
180
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Asc(m)
151
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Hillscore
6
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Surface
Road
Notes & Comments
6 comments
Eddie said: Run and strides 8 x 30s into 20 mins steady
Warm up 20 min @ 3-5 RPE
8 x 30 sec @ 8-10 RPE/2 min @ 3-5 RPE
Active 20 min @ 6-7 RPE
Cool Down 10 min @ 3-5 RPE
Ran randomly about a bit. Had a lot of fun and surprised myself by how good I felt as I'd been feeling tired and ache-y this morning. Got all flow-y at the end
I very much enjoy sessions like this.
Split Summary
===
1) 2.1m - 20:00(9:31/m) 181cal 6.31/8.04mph
2) 0.06m - 30(7:57/m) 4cal 7.55/7.45mph
3) 0.2m - 2:00(9:49/m) 17cal 6.11/7.49mph
4) 0.07m - 30(7:27/m) 5cal 8.05/7.7mph
5) 0.2m - 2:00(10:12/m) 17cal 5.88/7.7mph
6) 0.06m - 30(7:45/m) 5cal 7.73/7.78mph
7) 0.2m - 2:00(10:12/m) 17cal 5.88/7.83mph
8) 0.06m - 30(8:51/m) 4cal 6.78/8.1mph
9) 0.21m - 2:00(9:37/m) 16cal 6.24/7.93mph
10) 0.06m - 30(8:40/m) 5cal 6.92/7.93mph
11) 0.22m - 2:00(9:06/m) 19cal 6.6/7.95mph
12) 0.07m - 30(7:08/m) 5cal 8.4/8.6mph
13) 0.2m - 2:00(9:54/m) 18cal 6.06/8.2mph
14) 0.07m - 30(7:30/m) 5cal 8/8.37mph
15) 0.21m - 2:00(9:38/m) 18cal 6.23/8.12mph
16) 0.06m - 30(7:45/m) 5cal 7.74/7.74mph
17) 0.19m - 2:00(10:39/m) 15cal 5.63/7.7mph
18) 2.28m - 20:00(8:46/m) 195cal 6.85/8.04mph
19) 0.98m - 10:00(10:11/m) 83cal 5.89/8.04mph
20) 0m - 2(10:51/m) 5.53/5.49mph
21) 0m - 1(0/m)
Warm up 20 min @ 3-5 RPE
8 x 30 sec @ 8-10 RPE/2 min @ 3-5 RPE
Active 20 min @ 6-7 RPE
Cool Down 10 min @ 3-5 RPE
Ran randomly about a bit. Had a lot of fun and surprised myself by how good I felt as I'd been feeling tired and ache-y this morning. Got all flow-y at the end
I very much enjoy sessions like this.
Split Summary
===
1) 2.1m - 20:00(9:31/m) 181cal 6.31/8.04mph
2) 0.06m - 30(7:57/m) 4cal 7.55/7.45mph
3) 0.2m - 2:00(9:49/m) 17cal 6.11/7.49mph
4) 0.07m - 30(7:27/m) 5cal 8.05/7.7mph
5) 0.2m - 2:00(10:12/m) 17cal 5.88/7.7mph
6) 0.06m - 30(7:45/m) 5cal 7.73/7.78mph
7) 0.2m - 2:00(10:12/m) 17cal 5.88/7.83mph
8) 0.06m - 30(8:51/m) 4cal 6.78/8.1mph
9) 0.21m - 2:00(9:37/m) 16cal 6.24/7.93mph
10) 0.06m - 30(8:40/m) 5cal 6.92/7.93mph
11) 0.22m - 2:00(9:06/m) 19cal 6.6/7.95mph
12) 0.07m - 30(7:08/m) 5cal 8.4/8.6mph
13) 0.2m - 2:00(9:54/m) 18cal 6.06/8.2mph
14) 0.07m - 30(7:30/m) 5cal 8/8.37mph
15) 0.21m - 2:00(9:38/m) 18cal 6.23/8.12mph
16) 0.06m - 30(7:45/m) 5cal 7.74/7.74mph
17) 0.19m - 2:00(10:39/m) 15cal 5.63/7.7mph
18) 2.28m - 20:00(8:46/m) 195cal 6.85/8.04mph
19) 0.98m - 10:00(10:11/m) 83cal 5.89/8.04mph
20) 0m - 2(10:51/m) 5.53/5.49mph
21) 0m - 1(0/m)
20:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 20:00 10:00 2 1
0mi in 0
Pace
| 5% | 5% | 15% | 42% | 17% | 17% |
Splits
Close
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Ooh *awaits notes*
Looks lke a good session
That looks good
Some right speedy bits. Looks good
Sounds good! My watch told me to do sprints today but the ice disagreed 😜