Sat 9th Nov 2019 at 12:00pm by Evangel

Run > Intervals
  • windy
  • cold
  • Time
    55:54
  • Miles
    4.75
  • Min/mi
    11:46
  • WAVA
    51.05
  • Cals
    494
  • Surface
    Road

Notes & Comments

2 comments
A run along the cycleway (east) at Garnant, initially with Pat; after w/u of about 2.6 km., intervals 8x300m.(+200m. jog RBI); pace up 5:30, 5:12, 5:27 & 5:29; pace down 4:42, 4:35, 4:48 & 4:21; av. pace overall 5:00 min./km.; the cycleway had a lot of fallen leaves and also surface water; felt quite good & encouraged.
Columba
A cold day for it.
Evangel
I hadn't noticed! However we were fairly well sheltered from the wind, as the cycleway is tree-lined on both sides for most of the way.

Predictions

Dist Time Per Mile WAVA
1M 10:43 10:43 50.38
5km 35:39 11:28 51.71
5M 59:01 11:48 50.89
10km 1:14:19 11:58 50.51
10M 2:03:04 12:18 50.70
Half 2:43:50 12:30 50.15
20M 4:16:34 12:50 50.76
Mara 5:41:36 13:02 50.82
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