Mon 27th May 2019 at 11:00am by Evangel
Run > Intervals
- windy
-
Time
52:07
-
Miles
4.50
-
Min/mi
11:35
-
WAVA
51.00
-
Cals
501
-
Surface
Track
Notes & Comments
At Ammanford track; after w/u did intervals 3x800m.(+400m. jog RBI) in pace of 5:43, 5:40 & 5:38 - aimed for current 5K pace (about right); felt quite good, although at the beginning didn't feel very supple etc.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:35 |
10:35 |
50.24 |
5km |
35:11 |
11:19 |
51.59 |
5M |
58:16 |
11:39 |
50.81 |
10km |
1:13:22 |
11:48 |
50.46 |
10M |
2:01:30 |
12:09 |
50.63 |
Half |
2:41:46 |
12:21 |
50.07 |
20M |
4:13:19 |
12:40 |
50.67 |
Mara |
5:37:16 |
12:52 |
50.73 |
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