Wed - 26/04/17

pm
I did a pyramid session on the track with Lliswerry Runners. I ran with group 3.

We did: 2 * 200, 2 * 400, 800, 2 * 400, 2 * 200. The recovery in each case was 100 metres jog plus 100 metres walk.

I did them with Hugh Evans, Stu Lukins, Chris & Neil Davies, Vicky Fear, Chris Matthews, Neil ??? (Fast Neil)

As we were in lanes 3 & 4 the distances were more like 2 * 210, 2 * 420, 840, 2 * 420 and 2 * 210.

By the time we got to do the 800 I had pretty much got Tuesday's track session out of my legs and I was able to do some fast cruising and had a good change of pace when I needed it. All very encouraging.

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace
1	24:09:00	24:09:00	19:13	2.42	--	1	09:59	07:56	02:29
2	00:46.7	24:56:00	00:45	0.2	--	--	03:52	03:43	03:04
3	01:52.2	26:48:00	01:49	0.21	--	--	08:44	08:29	04:00
4	00:42.5	27:30:00	00:39	0.2	--	--	03:27	03:10	02:56
5	01:56.6	29:27:00	01:54	0.21		--	09:15	09:02	03:33
6	01:34.1	31:01:00	01:32	0.41	--	--	03:48	03:43	03:09
7	01:52.4	32:54:00	01:48	0.2	--	--	09:12	08:50	03:56
8	01:35.7	34:29:00	01:32	0.41	--	--	03:52	03:43	03:11
9	02:09.1	36:38:00	02:06	0.21	--	--	10:24	10:09	03:47
10	03:17.3	39:56:00	03:12	0.82	--	--	04:00	03:53	03:38
11	02:13.4	42:09:00	01:53	0.21	--	--	10:41	09:03	03:49
12	01:34.8	43:44:00	01:30	0.41	--	--	03:50	03:38	03:24
13	02:00.8	45:45:00	01:55	0.21	--	--	09:46	09:18	03:23
14	01:33.1	47:18:00	01:31	0.41	--	--	03:50	03:45	03:36
15	02:05.9	49:24:00	02:03	0.21	--	--	10:04	09:50	03:36
16	00:40.5	50:04:00	00:38	0.2	--	--	03:27	03:14	03:02
17	02:03.3	52:07:00	01:56	0.2	--	1	10:05	09:29	03:20
18	00:40.7	52:48:00	00:38	0.2	--	--	03:23	03:10	03:04
19	02:42.5	55:31:00	02:41	0.41	--	--	06:41	06:37	03:16
20	17:32	01:13:03	09:30	0.88	3	--	19:55	10:47	01:58
Summary	01:13:03	01:13:03	59:48:00	8.64	3	2	08:28	06:55	01:58
Splits	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Stride Length	Calories
1	107	137	162	228	0.62	189
2	96	120	209	221	1.24	3
3	118	134	153	198	0.75	18
4	108	114	197	221	1.47	5
5	111	119	145	205	0.75	15
6	112	124	198	215	1.33	12
7	117	122	145	196	0.75	17
8	113	125	200	236	1.29	12
9	116	129	143	200	0.67	18
10	121	135	193	205	1.3	31
11	120	126	134	200	0.7	21
12	116	130	200	234	1.31	12
13	123	128	144	205	0.71	20
14	118	134	196	207	1.33	12
15	123	129	138	207	0.72	21
16	108	121	196	215	1.48	3
17	125	140	140	203	0.71	20
18	110	128	196	215	1.5	3
19	130	141	178	210	0.84	29
20	84	140	116	221	0.43	41
Summary	106	141