-
Time
1:53:17
-
Miles
13.00
-
Min/mi
8:43
-
WAVA
53.20
-
Cals
1505
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Was going to go longer today but seeing as I had trouble with my knee on Friday I took the cautious approach.
Didn't need to as the knee was fine but quit while I was ahead and 54 miles for the week.
===
1) 1m - 8:50(8:50/m)
2) 1m - 8:44(8:44/m)
3) 1m - 8:45(8:45/m)
4) 1m - 8:46(8:46/m)
5) 1m - 8:46(8:46/m)
6) 1m - 8:42(8:42/m)
7) 1m - 8:40(8:40/m)
8) 1m - 8:40(8:40/m)
9) 1m - 8:44(8:44/m)
10) 1m - 8:46(8:46/m)
11) 1m - 8:47(8:47/m)
12) 1m - 8:37(8:37/m)
13) 1m - 8:29(8:29/m)
8.50 8.44 8.45 8.46 8.46 8.42 8.40 8.40 8.44 8.46 8.47 8.37 8.29
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:47 |
5:47 |
69.85 |
| 5km |
21:33 |
6:56 |
63.73 |
| 5M |
37:24 |
7:29 |
59.65 |
| 10km |
48:08 |
7:45 |
57.82 |
| 10M |
1:23:34 |
8:21 |
54.98 |
| Half |
1:54:18 |
8:44 |
52.73 |
| 20M |
3:06:41 |
9:20 |
51.16 |
| Mara |
4:15:20 |
9:45 |
49.88 |
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