Mon 18th Jan 2016 at 3:00pm by Slow and Ultra Steady

Run > Progressive

  • cold
  • Time
    1:09:53
  • Miles
    8.00
  • Min/mi
    8:44
  • WAVA
    51.98
  • Cals
    939
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Progressive run with the last mile as a warm down. Flipping freezing but a good run.

===

1) 1m - 8:53(8:53/m)
2) 1m - 8:47(8:47/m)
3) 1m - 8:42(8:42/m)
4) 1m - 8:33(8:33/m)
5) 1m - 8:31(8:31/m)
6) 1m - 8:23(8:23/m)
7) 1m - 8:03(8:03/m)
8) 1m - 9:01(9:01/m)
8.53 8.47 8.42 8.33 8.31 8.23 8.03 9.01

Predictions

Dist Time Per Mile WAVA
1M 6:16 6:16 64.47
5km 23:20 7:31 58.86
5M 40:31 8:06 55.06
10km 52:08 8:23 53.38
10M 1:30:31 9:03 50.75
Half 2:03:49 9:27 48.68
20M 3:22:14 10:07 47.23
Mara 4:36:36 10:33 46.04
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