Wed 30th Oct 2019 at 10:00am by Evangel
Run > Intervals
v windy
-
Time
48:55
-
Miles
4.50
-
Min/mi
10:52
-
WAVA
54.33
-
Cals
506
-
Surface
Track
Notes & Comments
At Neath 'gravel' track; slow w/u for about 1.75km followed by intervals 4x800m (+400m jog RBI) in pace of 5:35, 5:31, 5:20 & 5:20; very encouraged as I had done no speedwork for a couple of months; felt quite good except slight niggle at back of rt. ankle for a minute or so.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:56 |
9:56 |
53.52 |
| 5km |
33:02 |
10:38 |
54.95 |
| 5M |
54:42 |
10:56 |
54.12 |
| 10km |
1:08:52 |
11:05 |
53.76 |
| 10M |
1:54:02 |
11:24 |
53.95 |
| Half |
2:31:50 |
11:35 |
53.35 |
| 20M |
3:57:46 |
11:53 |
53.98 |
| Mara |
5:16:33 |
12:05 |
54.06 |
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