Good
warm
-
Time
24:17
-
Miles
4.00
-
Min/mi
6:04
-
WAVA
70.58
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Rose Inn 4 Miles
Nice race on a lovely evening. Aimed for a steady 24 minutes, and only slightly out of place mile markers did for it. Felt ok at this pace (but had to make an effort not to start too fast - now to keep it up for 10k next week. Went over with Boycie and met a few Fetchies including Zoom and Hann (and the famous Welsh Cakes!). Result 22nd out of 179
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:35 |
5:35 |
69.78 |
| 5km |
18:35 |
5:59 |
71.24 |
| 5M |
30:46 |
6:09 |
69.91 |
| 10km |
38:44 |
6:14 |
69.39 |
| 10M |
1:04:08 |
6:25 |
69.24 |
| Half |
1:25:24 |
6:31 |
68.25 |
| 20M |
2:13:44 |
6:41 |
69.06 |
| Mara |
2:58:03 |
6:48 |
69.17 |
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