-
Time
1:01:25
-
Miles
7.17
-
Min/mi
8:34
-
WAVA
63.76
-
Asc(m)
42
-
Surface
Road
Notes & Comments
One mile warm up then stridervals. HOW long is it since I've done stridervals? Could only maintain the effort level for 50dp on the first one, so laddered up 50/60/70/80/90 then five at 100. Last couple felt sluggish so I stopped there and jogged back. Picked up the pace for the last bit of a mile.
From work, mainly on the railway paths and around Siddick, unexpected opportunity hence the smile
9.07 8.32 8.15 8.12 8.32 8.31 8.55 7.57
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:03 |
6:03 |
77.99 |
5km |
22:57 |
7:23 |
71.83 |
5M |
40:11 |
8:02 |
66.96 |
10km |
51:54 |
8:21 |
64.90 |
10M |
1:30:51 |
9:05 |
61.08 |
Half |
2:04:50 |
9:32 |
58.06 |
20M |
3:25:24 |
10:16 |
55.52 |
Mara |
4:42:14 |
10:46 |
53.50 |
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