- breezy
-
Time
43:36
-
Miles
5.00
-
Min/mi
8:43
-
WAVA
51.19
-
Cals
552
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Hill work with Jaffa in Christchurch Park. Group of around 25 and did 6 reps of the long hill and 6 of the short steeper hill. Warm up and cool down after.
===
1) 1m - 8:41(8:41/m)
2) 1m - 8:34(8:34/m)
3) 1m - 9:16(9:16/m)
4) 1m - 8:28(8:28/m)
5) 1m - 8:37(8:37/m)
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:45 |
6:45 |
59.85 |
5km |
25:07 |
8:05 |
54.68 |
5M |
43:36 |
8:43 |
51.17 |
10km |
56:06 |
9:02 |
49.61 |
10M |
1:37:24 |
9:44 |
47.17 |
Half |
2:13:13 |
10:10 |
45.25 |
20M |
3:37:36 |
10:53 |
43.89 |
Mara |
4:57:37 |
11:22 |
42.79 |
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