Mon 3rd Oct 2016 at 8:00am by Evangel
Run > Intervals
- breezy
-
Time
56:00
-
Miles
4.50
-
Min/mi
12:27
-
WAVA
45.70
-
Asc(m)
42
-
Surface
Road
Notes & Comments
With OH at cycleway; intervals 8x250m.(+ 250m jog RBI) in av. pace 5:33.7 / km., av. up 5:59.1 & av. down 5:08.3; good session.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:22 |
11:22 |
44.94 |
5km |
37:49 |
12:10 |
46.11 |
5M |
1:02:37 |
12:31 |
45.56 |
10km |
1:18:50 |
12:41 |
45.34 |
10M |
2:10:33 |
13:03 |
45.45 |
Half |
2:53:49 |
13:16 |
44.93 |
20M |
4:32:11 |
13:37 |
45.47 |
Mara |
6:02:24 |
13:50 |
45.54 |
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