Thu 28th Apr 2016 at 12:00pm by Evangel
Run > Tempo
- windy
- cold
-
Time
54:43
-
Miles
5.25
-
Min/mi
10:25
-
WAVA
54.86
-
Asc(m)
42
-
Surface
Road
Notes & Comments
At Amman Valley cycleway; tempo intervals 5x800m.(+ 300m. jog RBI) in av. time of 4:31.8; av. pace 5:39.7/km.; felt OKish but legs a bit achy (poss. due to tiring week).
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:26 |
9:26 |
54.15 |
5km |
31:23 |
10:06 |
55.56 |
5M |
51:58 |
10:24 |
54.90 |
10km |
1:05:25 |
10:32 |
54.64 |
10M |
1:48:20 |
10:50 |
54.77 |
Half |
2:24:14 |
11:01 |
54.15 |
20M |
3:45:52 |
11:18 |
54.79 |
Mara |
5:00:43 |
11:29 |
54.88 |
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