Sat 14th Oct 2017 at 4:00pm by Columba
Run > Run-Walk
- windy
-
Time
30:00
-
Miles
2.00
-
Min/mi
15:00
-
WAVA
45.81
-
Asc(m)
42
-
Surface
Road
Notes & Comments
From home to Pentrosfa and back; walked (fastish) for the first few minutes, then 200 steps running, 100 steps walking until back in Howey village; walked the rest of the way home. Achilles behaved perfectly; left knee grumbled a bit.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:23 |
14:23 |
43.74 |
5km |
47:51 |
15:24 |
45.94 |
5M |
1:19:14 |
15:51 |
45.65 |
10km |
1:39:46 |
16:03 |
45.57 |
10M |
2:45:12 |
16:31 |
45.80 |
Half |
3:39:57 |
16:47 |
45.18 |
20M |
5:44:27 |
17:13 |
46.00 |
Mara |
7:38:36 |
17:30 |
46.16 |
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