Mon 2nd Mar 2015 at 7:00am by Evangel
Run > Intervals
breezy
cold
-
Time
39:55
-
Miles
4.00
-
Min/mi
9:59
-
WAVA
56.17
-
Asc(m)
42
-
Surface
Road
Notes & Comments
At Amman Valley cycleway; W/U of 1.3 km., then intervals 8x300m (+200m. jog RBI) in av. time 1:26.12; av. pace 4:47 / km.; followed by W/D of 1.14 km.; no stiffness or muscle ache & felt good.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:11 |
9:11 |
55.00 |
| 5km |
30:32 |
9:50 |
56.46 |
| 5M |
50:34 |
10:07 |
55.85 |
| 10km |
1:03:40 |
10:15 |
55.58 |
| 10M |
1:45:26 |
10:33 |
55.70 |
| Half |
2:20:22 |
10:43 |
55.05 |
| 20M |
3:39:49 |
10:59 |
55.71 |
| Mara |
4:52:40 |
11:10 |
55.80 |
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