Mon 30th Dec 2019 at 11:00am by Evangel
Run > Intervals
- windy
-
Time
52:46
-
Miles
5.00
-
Min/mi
10:33
-
WAVA
56.94
-
Cals
585
-
Surface
Track
Notes & Comments
At Ammanford Track; after w/u did 4x1km.(+300m. jog RBI) in times of 5:35.4, 5:31.4, 5:27.3 & 5:13.4; felt encouraged esp. with last one; felt stiff at first but by end of w/u felt much better.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:35 |
9:35 |
56.33 |
5km |
31:52 |
10:15 |
57.85 |
5M |
52:46 |
10:33 |
56.92 |
10km |
1:06:26 |
10:41 |
56.50 |
10M |
1:50:01 |
11:00 |
56.71 |
Half |
2:26:28 |
11:11 |
56.10 |
20M |
3:49:22 |
11:28 |
56.78 |
Mara |
5:05:23 |
11:39 |
56.85 |
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