Sat 21st Mar 2015 at 1:00pm by Evangel
Run > Intervals
breezy
-
Time
54:57
-
Miles
5.11
-
Min/mi
10:45
-
WAVA
52.54
-
Asc(m)
42
-
Surface
Road
Notes & Comments
On the Swansea Valley cycleway at Ponty; intervals 5x800m.(+300m. jog RBI); however the 1st & 3rd reps came out wrongly on Garmin (probably problem with signal among the trees.) Other 3 reps in 3:53.44, 3:59.83 & 4:05.17; av.3:59.48; av. pace 4:59; felt quite good & fluent.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:45 |
9:45 |
51.81 |
| 5km |
32:26 |
10:26 |
53.15 |
| 5M |
53:42 |
10:44 |
52.59 |
| 10km |
1:07:36 |
10:53 |
52.34 |
| 10M |
1:51:57 |
11:12 |
52.46 |
| Half |
2:29:03 |
11:23 |
51.85 |
| 20M |
3:53:25 |
11:40 |
52.47 |
| Mara |
5:10:46 |
11:52 |
52.55 |
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