Wed 15th Apr 2015 at 7:00am by Evangel
Run > Coaching
-
Time
44:30
-
Miles
3.42
-
Min/mi
13:01
-
WAVA
42.80
-
Asc(m)
42
-
Surface
Road
Notes & Comments
With OH at Amman Valley cycleway; tempo intervals 3x1Km. (+500m. RBI); av. pace 7:17 /km.; found it quite challenging, but good progress made.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:05 |
12:05 |
41.80 |
5km |
40:12 |
12:56 |
42.88 |
5M |
1:06:33 |
13:19 |
42.43 |
10km |
1:23:48 |
13:29 |
42.22 |
10M |
2:18:46 |
13:53 |
42.32 |
Half |
3:04:45 |
14:06 |
41.83 |
20M |
4:49:19 |
14:28 |
42.33 |
Mara |
6:25:12 |
14:42 |
42.39 |
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