Thu - 20/04/17

am
I did my old recovery loop ... the easy 20 minutes Victoria Avenue. I finished on Corey Road and walked up Gibbs Road to cool down

pm
short track session concentrating on running form

4 * 150 plus 4 * 40

The 150 splits were like this -

3	00:27.1	25:23:00	00:26	0.14
4	09:32.8	34:56:00	04:24	0.3
5	00:28.7	35:24:00	00:27	0.14
6	10:36	46:00:00	05:54	0.31
7	00:27.6	46:28:00	00:26	0.13
8	08:16.7	54:44:00	03:58	0.3
9	00:26.9	55:11:00	00:25	0.14

full stats ...

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace
1	07:44.7	07:44.7	07:44	1	--	--	07:45	07:44	03:20
2	17:11	24:56:00	08:39	0.72	--	--	23:42	11:56	02:55
3	00:27.1	25:23:00	00:26	0.14	--	--	03:18	03:11	02:23
4	09:32.8	34:56:00	04:24	0.3	--	--	32:18:00	14:53	02:39
5	00:28.7	35:24:00	00:27	0.14	--	--	03:26	03:14	02:28
6	10:36	46:00:00	05:54	0.31	1	1	34:39:00	19:17	02:53
7	00:27.6	46:28:00	00:26	0.13	--	--	03:28	03:16	02:19
8	08:16.7	54:44:00	03:58	0.3	--	--	27:47:00	13:18	02:51
9	00:26.9	55:11:00	00:25	0.14	--	--	03:17	03:03	02:55
10	09:24.0	01:04:35	07:51	0.41	1	--	23:05	19:17	03:40
11	00:07.5	01:04:43	00:07	0.03	--	--	04:01	03:44	02:30
12	01:17.8	01:06:01	01:08	0.09	--	--	13:45	12:01	02:30
13	00:08.0	01:06:09	00:08	0.03	--	--	04:47	04:46	03:19
14	01:30.3	01:07:39	01:16	0.09	--	--	16:39	14:00	02:55
15	00:08.2	01:07:47	00:05	0.03	--	--	05:10	03:09	02:23
16	01:31.0	01:09:18	01:13	0.09	--	--	16:07	12:56	02:23
17	00:07.7	01:09:26	00:05	0.03	--	--	03:56	02:33	02:48
18	19:11	01:28:37	11:46	0.71	1	1	26:50:00	16:27	02:39
Summary	01:28:37	01:28:37	56:39:00	4.69	3	2	18:54	12:05	02:19
Splits	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Stride Length	Calories
1	124	147	166	234	0.78	82
2	108	151	126	219	0.34	129
3	83	107	152	223	1.99	0
4	92	134	123	217	0.25	36
5	104	132	186	221	1.56	2
6	93	137	118	213	0.24	43
7	97	127	174	231	1.66	1
8	103	146	119	217	0.3	49
9	93	117	117	122	2.61	1
10	103	146	114	119	0.38	53
11	104	105	146	161	1.71	0
12	121	137	115	161	0.63	12
13	115	117	0	0	--	1
14	124	136	116	116	0.52	15
15	114	115	150	232	1.29	1
16	124	138	119	229	0.52	15
17	112	113	0	0	--	1
18	107	149	113	121	0.33	108
Summary	105	151	133	234	0.4	549