Wed 8th Nov 2017 at 7:00pm by Nicholls595
Run > Hill Work
v cold
-
Time
54:49
-
Miles
3.53
-
Min/mi
15:32
-
WAVA
30.90
-
Asc(m)
42
-
Surface
Road
Notes & Comments
KADS hill session on Knowle hill
Round Larkfields to warm up, tried to keep up with Dave, hard work
Hill sprints on back of hill near park
Then switched to big hill, got a bit dis jointed and silly so ran back down Swingate on my own
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
14:00 |
14:00 |
31.15 |
| 5km |
47:45 |
15:22 |
31.09 |
| 5M |
1:19:54 |
15:59 |
30.27 |
| 10km |
1:41:05 |
16:16 |
29.90 |
| 10M |
2:49:10 |
16:55 |
29.54 |
| Half |
3:46:34 |
17:18 |
28.96 |
| 20M |
5:58:09 |
17:54 |
29.03 |
| Mara |
7:59:42 |
18:19 |
28.90 |
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