Sat 8th Oct 2016 at 12:00pm by Evangel
Run > Intervals
- windy
-
Time
55:00
-
Miles
5.50
-
Min/mi
10:00
-
WAVA
57.27
-
Asc(m)
42
-
Surface
Track
Notes & Comments
At Ammanford running track; intervals 5x800m.(+300m. jog RBI); 1st interval 5:25 pace, then last 4 in av. pace of 5:10.4 /km.; felt quite stiff, but improved.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:02 |
9:02 |
56.55 |
5km |
30:01 |
9:40 |
58.09 |
5M |
49:43 |
9:57 |
57.39 |
10km |
1:02:36 |
10:04 |
57.10 |
10M |
1:43:39 |
10:22 |
57.25 |
Half |
2:18:00 |
10:32 |
56.59 |
20M |
3:36:06 |
10:48 |
57.27 |
Mara |
4:47:44 |
10:59 |
57.35 |
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