- drizzle
- cold
-
Time
28:38
-
Miles
2.21
-
Min/mi
12:57
-
WAVA
46.14
-
Surface
Trail
Notes & Comments
RW 30-20-10 session
5 min warm up, then 5 x (30 sec easy, 20 sec faster,10 sec sprint) x 3 with 2 min recovery
Bedfont Lakes
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:49 |
11:49 |
45.91 |
5km |
41:52 |
13:29 |
45.28 |
5M |
1:11:13 |
14:15 |
43.61 |
10km |
1:30:45 |
14:36 |
42.92 |
10M |
2:34:21 |
15:26 |
41.76 |
Half |
3:28:37 |
15:55 |
40.45 |
20M |
5:34:31 |
16:44 |
39.93 |
Mara |
7:32:09 |
17:15 |
39.27 |
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