Tue 2nd Jan 2018 at 5:00pm by Da Big Guy
Run > Hill Work
-
Time
50:00
-
Miles
5.47
-
Min/mi
9:08
-
WAVA
54.43
-
Asc(m)
42
-
Surface
Road
Notes & Comments
9 x 0.2mile Sandy Lane - last long (to post by Mount road not the very top (apart from last). 4 min cycle - did 4.11 miles in about 30.5 mins.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:15 |
8:15 |
54.16 |
5km |
27:27 |
8:50 |
55.43 |
5M |
45:27 |
9:05 |
54.61 |
10km |
57:14 |
9:13 |
54.20 |
10M |
1:34:47 |
9:29 |
54.14 |
Half |
2:06:11 |
9:38 |
53.43 |
20M |
3:17:36 |
9:53 |
54.07 |
Mara |
4:23:05 |
10:02 |
54.15 |
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