Thu 21st Apr 2016 at 12:00pm by Evangel
Run > Coaching
- windy
-
Time
53:10
-
Miles
4.91
-
Min/mi
10:50
-
WAVA
52.68
-
Asc(m)
42
-
Surface
Road
Notes & Comments
With OH on Amman Valley cycleway; a series of 5x 1000m., with walk break in between; 1 was downward in 5:32, while remainder were from 6:10 - 6:36; good session, but wifey had prob. with a hamstring.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:51 |
9:51 |
51.86 |
5km |
32:44 |
10:32 |
53.27 |
5M |
54:12 |
10:50 |
52.64 |
10km |
1:08:14 |
10:59 |
52.38 |
10M |
1:53:00 |
11:18 |
52.51 |
Half |
2:30:27 |
11:29 |
51.91 |
20M |
3:55:36 |
11:47 |
52.53 |
Mara |
5:13:41 |
11:58 |
52.61 |
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