-
Time
31:00
-
Miles
5.38
-
Min/mi
5:46
-
WAVA
80.08
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Hamilton Park for 19 x full laps with quarter lap jog recovery.
Drizzly for the first half dozen reps/recovery then cleared up.
Still feeling sluggish from head cold and felt it towards the end. Knackered! First session in close to two weeks.
73 22 74 22 74 20 73 22 74 22 76 20 76 21 74 22 76 23 76 21 75 21 76 23 75 23 76 20 76 21 76 23 76 22 77 21 76 25
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:13 |
5:13 |
79.79 |
| 5km |
17:19 |
5:34 |
81.76 |
| 5M |
28:41 |
5:44 |
80.28 |
| 10km |
36:07 |
5:49 |
79.57 |
| 10M |
59:48 |
5:59 |
79.38 |
| Half |
1:19:37 |
6:05 |
78.25 |
| 20M |
2:04:41 |
6:14 |
79.18 |
| Mara |
2:46:01 |
6:20 |
79.29 |
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Not good
drizzle
breezy