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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