Fri 10th Jan 2020 at 10:00pm by Evangel
Run > Intervals
breezy
-
Time
44:30
-
Miles
4.00
-
Min/mi
11:08
-
WAVA
53.73
-
Cals
439
-
Surface
Track
Notes & Comments
At Neath 'gravel track'; it was to have been a series of 600s, but there were areas of mud and surface water on the track which necessitated doing shorter reps.; so the intervals were 477m. at 5:17 /km., 504m at 4:57 pace, 501m. in 5:05 pace, 300m in 5:11 pace, 493m. in 4:58 pace; quite pleased with the session.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:14 |
10:14 |
52.75 |
| 5km |
34:03 |
10:58 |
54.14 |
| 5M |
56:22 |
11:16 |
53.29 |
| 10km |
1:10:59 |
11:25 |
52.88 |
| 10M |
1:57:32 |
11:45 |
53.09 |
| Half |
2:36:29 |
11:57 |
52.51 |
| 20M |
4:05:03 |
12:15 |
53.15 |
| Mara |
5:26:16 |
12:27 |
53.21 |
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