Thu 17th Aug 2017 at 3:00pm by Tim of Fife
Run > Run-Walk
-
Time
2:43:13
-
Miles
16.63
-
Min/mi
9:49
-
WAVA
54.18
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Outdoors (Warm and blustery)(Home to Lodge Lake, then seventeen loops of lake)("Mapometer") - Run/Walk (8:1) - 16.63 miles - 2:43.13 - Metronome training through to half-marathon distance, then allowed myself the luxury of easing down for the last few miles. Another 'long session' done. Pleased.
1. Home to Lodge - 10.25 (10.25)
2. Loop 1 - 8.31 (18.56)
3.. Loop 2 - 8.47 (27.43)
4. Loop 3 - 8.57 (36.40)
5. Loop 4 - 8.57 (43.37)
6. Loop 5 - 9.00 (54.37)
7. Loop 6 - 8.58 (63.35)
8. Loop 7 - 8.59 (72.34)
9. Loop 8 - 8.58 (81.32)
10. Loop 9 - 8.59 (90.31)
11. Loop 10 - 9.08 (99.27)
12. Loop 11 - 9.00 (108.27)
13. Loop 12 - 8.57 (117.24)
14 Loop 13 - 8.59 (126.23)
15. Loop 14 - 9.03 (135.26)
16. Loop 15 - 9.13 (144.39)
17. Loop 16 - 9.13 (153.52}
18. Loop 17 - 9.21 (163.13)
To half-marathon - 2:07.30
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:17 |
8:17 |
54.38 |
5km |
27:34 |
8:52 |
55.65 |
5M |
45:40 |
9:08 |
54.82 |
10km |
57:29 |
9:15 |
54.44 |
10M |
1:35:12 |
9:31 |
54.40 |
Half |
2:06:45 |
9:41 |
53.68 |
20M |
3:18:29 |
9:55 |
54.32 |
Mara |
4:24:15 |
10:05 |
54.40 |
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