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Sun 17th Jun 2007 at 11:00am by crazygal
Run > Race
warm
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Time
1:24:55
-
Miles
10.00
-
Min/mi
8:30
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Pacing
0%
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WAVA
55.62
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Asc(m)
42
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Surface
Road
Notes & Comments
Hereford Leisure Centre 10. Was determined to run this as a training session for the Malvern half but felt pretty good. The first 5 miles were undulating so did 8.30-9 min miles. Picked up the pace in the flatter second half to about 8.10 min miles. Did 7 miles in an hour, then the last 3 miles in 24:55. Felt comfortable up until 8.5 miles, so I think a good target pace for the Malvern half will be 8.30-9 min miles, intending to pick up the pace at the end if I have anything left in the tank.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:24 |
7:24 |
56.98 |
| 5km |
24:36 |
7:55 |
56.63 |
| 5M |
40:44 |
8:09 |
56.33 |
| 10km |
51:17 |
8:15 |
56.14 |
| 10M |
1:24:55 |
8:30 |
55.63 |
| Half |
1:53:03 |
8:38 |
55.15 |
| 20M |
2:57:03 |
8:51 |
55.31 |
| Mara |
3:55:43 |
9:00 |
55.13 |
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