Wed 12th Jun 2019 at 6:00am by Gareth L
Run > Pyramids
-
Time
49:24
-
Miles
6.09
-
Min/mi
8:07
-
WAVA
59.93
-
Surface
Road
Notes & Comments
Good pyramid session this morning. 10minute easy arm up, then did 1min, 2, 3, 4, 6,4, 3, 2,1min intervals (total 26mins) on Iwade loop course, with walk recoveries 1/2 time of the interval. Not too bad.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
59.88 |
5km |
24:12 |
7:47 |
61.34 |
5M |
40:05 |
8:01 |
60.35 |
10km |
50:28 |
8:07 |
59.88 |
10M |
1:23:34 |
8:21 |
59.80 |
Half |
1:51:16 |
8:30 |
58.98 |
20M |
2:54:14 |
8:43 |
59.68 |
Mara |
3:51:58 |
8:51 |
59.77 |
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