Sat 4th Aug 2018 at 7:00am by Nicholls595
Run > Long Run
Not good
warm
-
Time
2:21:00
-
Miles
9.10
-
Min/mi
15:30
-
WAVA
32.10
-
Cals
1078
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Long run with Sarah. Down canal to Ilson and back via bridle paths.
Run out was ok, very steady, good regular pace. Slowed on way back, having to walk towards the end due to gammy knee (Sarah, not me)
14.56, 14.53, 14.40, 14.47, 15.18, 15.38, 15.34, 17.20, 21.21
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
12:55 |
12:55 |
33.76 |
| 5km |
44:04 |
14:11 |
33.69 |
| 5M |
1:13:45 |
14:45 |
32.80 |
| 10km |
1:33:18 |
15:01 |
32.39 |
| 10M |
2:36:09 |
15:37 |
32.00 |
| Half |
3:29:09 |
15:58 |
31.38 |
| 20M |
5:30:36 |
16:32 |
31.45 |
| Mara |
7:22:49 |
16:54 |
31.31 |
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