Tue 6th Feb 2018 at 6:00pm by Nicholls595
Run > Intervals
- snow
- cold
-
Time
36:35
-
Miles
3.00
-
Min/mi
12:12
-
WAVA
39.14
-
Cals
507
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Decided to try and do more than just run...
Ran up gitty off Garden Road, up to Eastwood and down to Memorial Gardens. Then did laps. Enjoyed it.
Warm up 1.3 miles, splits 12.51, 13.03
Laps of .12 miles
1.25 @ 11.46
1.21 @ 11.11
1.17 @ 10.32
1.08 @ 9.09
2.05 @ 17.35
1.17 @ 10.51
1.13 @ 10.04
0.54 @ 6.38
2.12 @ 18.21
1.21 @ 1131
1.24 @ 11.46
1.05 @ 8.47
Warm down of 0.25 miles @ 12.50
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:09 |
11:09 |
39.11 |
5km |
38:00 |
12:14 |
39.07 |
5M |
1:03:35 |
12:43 |
38.04 |
10km |
1:20:27 |
12:57 |
37.56 |
10M |
2:14:38 |
13:28 |
37.12 |
Half |
3:00:19 |
13:46 |
36.39 |
20M |
4:45:02 |
14:15 |
36.48 |
Mara |
6:21:46 |
14:34 |
36.32 |
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