Sat 2nd Nov 2019 at 2:00pm by Evangel
Run > Tempo
- windy
-
Time
50:22
-
Miles
4.50
-
Min/mi
11:12
-
WAVA
52.77
-
Cals
514
-
Surface
Road
Notes & Comments
Run along the cycleway at Garnant towards Brynamman; after 1ml. W/U, I did 2x1ml. tempo reps with 0.5ml. RBI, then followed by 0.5ml. W/D; pace of reps. 9:47 (up) & 9:05 (down); av. pace 9:26/ml. (5:52/km.); felt quite good.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:14 |
10:14 |
51.95 |
5km |
34:01 |
10:57 |
53.36 |
5M |
56:19 |
11:16 |
52.57 |
10km |
1:10:54 |
11:25 |
52.22 |
10M |
1:57:25 |
11:45 |
52.39 |
Half |
2:36:20 |
11:56 |
51.81 |
20M |
4:04:49 |
12:14 |
52.43 |
Mara |
5:25:56 |
12:26 |
52.50 |
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