v windy
-
Time
36:44
-
Miles
3.54
-
Min/mi
10:23
-
WAVA
49.72
-
Surface
Mixed
Notes & Comments
Horrible session. Supposed to be a gentle introduction of intervals but headed straight into very strong headwind along Barway footpath, which made first rep incredibly tough and meant the rest of the session was a struggle. Turned round and went the other way along the river instead and round Pocket Park.
5 mins walking warm-up
6 x 4 mins run with 1 min walking recovery
Walking warm-down.
1. 9.09mm 0.44m
2. 8.28mm 0.47m
3. 8.39mm 0.46m
4. 8.54mm 0.45m
5. 8.42mm 0.46m
6. 8.57mm 0.45m
Hoping it can only get easier after this!
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:01 |
9:01 |
50.69 |
| 5km |
31:47 |
10:14 |
50.25 |
| 5M |
53:54 |
10:47 |
48.35 |
| 10km |
1:08:37 |
11:03 |
47.54 |
| 10M |
1:56:23 |
11:38 |
46.12 |
| Half |
2:37:05 |
11:59 |
44.60 |
| 20M |
4:11:19 |
12:34 |
43.80 |
| Mara |
5:39:12 |
12:57 |
42.93 |
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