Sat 15th Jun 2019 at 11:00am by Evangel
Run > Track Session
- windy
-
Time
52:26
-
Miles
4.50
-
Min/mi
11:39
-
WAVA
50.69
-
Cals
520
-
Surface
Track
Notes & Comments
1 comments
A session at Ammanford running track; planned a pyramid session, but didn't complete it; 200m. in pace of 4:24, 400 at 5:06 and 600m at 5:22, which was all I really managed, but I did a slower 500m at 5:54 - I was shattered by then. [I don't seem to be able to find my former speed and endurance - more rest perhaps.]
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:39 |
10:39 |
49.92 |
5km |
35:24 |
11:24 |
51.28 |
5M |
58:38 |
11:44 |
50.49 |
10km |
1:13:49 |
11:53 |
50.15 |
10M |
2:02:14 |
12:13 |
50.33 |
Half |
2:42:45 |
12:25 |
49.77 |
20M |
4:14:51 |
12:45 |
50.36 |
Mara |
5:39:19 |
12:57 |
50.43 |
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Definitely need more rest between runs, the older I get.