Mon 5th Aug 2019 at 6:00pm by Evangel

Run > Track Session
  • windy
  • Time
    48:00
  • Miles
    4.55
  • Min/mi
    10:33
  • WAVA
    56.08
  • Cals
    520
  • Surface
    Track

Notes & Comments

1 comments
At Running Club; after our own lengthy w/u & 2 laps gp. w/u, we did pyramid as follows: 2x100m.(+100m. RBI),200m.(+200m.), 300m. (+100m.), 400m., 800m., 300m. & 200m.; best 100m. in time of 22.15 (3:42); best 200m. in 44.39 (3:42); felt quite good, but after first 5, my body seemed to have run out of strength, so later runs a little slower.
Columba
Pyramids are good. They add interest.

Predictions

Dist Time Per Mile WAVA
1M 9:38 9:38 55.19
5km 32:02 10:19 56.67
5M 53:03 10:37 55.81
10km 1:06:47 10:45 55.44
10M 1:50:36 11:04 55.62
Half 2:27:15 11:14 55.01
20M 3:50:35 11:32 55.67
Mara 5:07:00 11:43 55.74
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