Thu 2nd Jan 2020 at 1:00pm by Rapid Greggers

Run > Intervals

  • Amazing
  • cold
  • Time
    1:03:55
  • Miles
    7.22
  • Min/mi
    8:51
  • WAVA
    52.71
  • Cals
    1013
  • Surface
    Road

Notes & Comments

Drove to Ashby to attempt 5 strava segments. 4 CRs!! including taking 2 off Mark Parker (1 retrieval): Upper packington road, 1 min 40 secs into a headwind @ 4:22/mi pace, 1 sec ahead of Mark, 3 secs ahead of my old CR, set 18/2/19, which Mark took on 13/11/19, 7 ahead of Matt Pleass in 3rd, 9 Matt A in 4th, 10 Tony in joint-5th, 11 Chris Jordan in joint-7th of 2052 (part of Ashby 20!). Under the bridge to tamworth road, 1 min 10 secs (phone said 1:09) @ 4:23/mi pace, 2 secs ahead of Mark, 7 ahead of my previous best set 12/2/19, and 7 ahead of Tom Potter in 3rd, 13 ahead of Matt P in joint-5th, 15 Jason T in 7th, 20 ahead of 10th of 513. The L to the O to the O to the P t the Y..., 1 min 14 secs @ 4:24/mi pace, 2 secs ahead of Alastair Burgwin, 15 Ramzi in 3rd, 18 Mark P in 5th, 20 Dazzler in 6th, 26 ahead of 10th of 64. woodside to station road via allotment, 4 mins 5 secs (despite going wrong and over-running) @ 5:48/mi pace, 12 secs ahead of Ruaraidh Mannion's 3-year-old former CR, 23 ahead of Steve B in 3rd, 1 min 54 secs ahead of 10th of 22.

Tired, but 2nd overall in Wrekin Close Hill Efforts, 1 min 56 secs uphill (phone said 1:55) @ 5:2Alastair B2/mi pace, 2 secs behind Alastair B, 1 sec ahead of Ramzi in 3rd, 2 Mark P in 4th, 21 ahead of 10th of 90.

760 strava CRs held (Strava reporting 764, which may be more accurate)

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 52.91
5km 26:09 8:25 54.14
5M 43:18 8:40 53.18
10km 54:31 8:46 52.72
10M 1:30:16 9:02 52.59
Half 2:00:11 9:10 51.84
20M 3:08:13 9:25 52.45
Mara 4:10:35 9:34 52.53
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