- breezy
- warm
-
Time
29:00
-
Miles
4.75
-
Min/mi
6:06
-
WAVA
75.36
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Victory Park for 20 x 300 meters all with 100 roughly meters jog recovery.
Slow jog recovery in between each rep.
Used marker 700m to 1000m and had 10 with the breeze on my tail and the other 10 into the breeze.
58 27 59 27 58 27 1.00 27 59 26 59 25 1.00 27 1.01 25 1.00 27 1.01 24 1.00 26 1.01 24 1.00 28 1.01 24 1.01 27 1.00 26 1.01 24 1.00 26 1.01 27 1.01 26
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:34 |
5:34 |
74.78 |
5km |
18:29 |
5:57 |
76.60 |
5M |
30:37 |
6:07 |
75.21 |
10km |
38:33 |
6:12 |
74.55 |
10M |
1:03:50 |
6:23 |
74.37 |
Half |
1:25:00 |
6:29 |
73.30 |
20M |
2:13:06 |
6:39 |
74.17 |
Mara |
2:57:13 |
6:46 |
74.28 |
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