Wed 1st Jun 2016 at 5:00pm by Evangel
Run > Tempo
- windy
-
Time
50:43
-
Miles
5.00
-
Min/mi
10:09
-
WAVA
56.28
-
Asc(m)
42
-
Surface
Road
Notes & Comments
At Amman Valley cycleway; inc. 2ml. Tempo (was to have been 3ml., but legs rather stiff & tired); Tempo in 17:51.23 - pace 8:55.6 / ml.; still not got the right balance between pace on uphill and downhill.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:13 |
9:13 |
55.43 |
5km |
30:38 |
9:52 |
56.92 |
5M |
50:43 |
10:09 |
56.25 |
10km |
1:03:51 |
10:17 |
55.98 |
10M |
1:45:44 |
10:34 |
56.12 |
Half |
2:20:47 |
10:45 |
55.47 |
20M |
3:40:28 |
11:01 |
56.14 |
Mara |
4:53:31 |
11:12 |
56.22 |
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