Not good
-
Time
1:20:40
-
Miles
10.00
-
Min/mi
8:04
-
WAVA
56.94
-
Cals
1148
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
4 miles then drove to Kesgrave Parkrun. Just over a mile warm up then about the same cool down after. Didn't feel like running this morning so pleased to do 10.
===
1) 1m - 8:38(8:38/m)
2) 1m - 8:24(8:24/m)
3) 1m - 8:20(8:20/m)
4) 1m - 8:09(8:09/m)
5) 1m - 8:13(8:13/m)
6) 1m - 7:30(7:30/m)
7) 1m - 7:19(7:19/m)
8) 1m - 7:11(7:11/m)
9) 1m - 8:26(8:26/m)
10) 1m - 8:31(8:31/m)
8.30 8.24 8.20 8.09 8.13 7.30 7.19 7.11 8.26 8.31
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:35 |
5:35 |
72.36 |
| 5km |
20:48 |
6:42 |
66.03 |
| 5M |
36:06 |
7:13 |
61.80 |
| 10km |
46:27 |
7:29 |
59.91 |
| 10M |
1:20:40 |
8:04 |
56.95 |
| Half |
1:50:20 |
8:25 |
54.63 |
| 20M |
3:00:13 |
9:01 |
53.00 |
| Mara |
4:06:29 |
9:24 |
51.67 |
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