Sat 21st Dec 2019 at 10:00am by Evangel

Run > Intervals

  • drizzle
  • breezy
  • Time
    52:14
  • Miles
    4.50
  • Min/mi
    11:36
  • WAVA
    51.64
  • Cals
    484
  • Surface
    Road

Notes & Comments

Along cycleway at Garnant; after pt. w/u with Pat, continued w/u, then 8x1min.(+1min. 30sec. v. slow jog RBI), then steady w/d; av. pace up 4:51.5/km; av. pace down 4:15; av. pace overall 4:31/km; felt quite good.

Predictions

Dist Time Per Mile WAVA
1M 10:36 10:36 50.93
5km 35:16 11:21 52.28
5M 58:24 11:41 51.43
10km 1:13:32 11:50 51.05
10M 2:01:46 12:11 51.24
Half 2:42:08 12:23 50.68
20M 4:13:53 12:42 51.30
Mara 5:38:01 12:54 51.36
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