Thu 28th May 2020 at 1:00pm by Rapid Greggers

Run > Intervals

  • Amazing
  • v warm
  • Time
    1:16:31
  • Miles
    8.53
  • Min/mi
    8:58
  • WAVA
    52.94
  • Cals
    1202
  • Surface
    Mixed

Notes & Comments

Drove to Albert Village to attempt 6 off-road strava segments. 4 CRs!!!!: Back straight, 1 min 23 secs @ 4:48/mi pace, on the 5th effort of the session, 2 secs ahead of Dom Sharman's 4-year-old former CR, 8 Andy Hawtin in 3rd, 14 ahead of joint-9th of a whopping 1,433! Rawdon Road off Road, 2 mins 28 secs, on the 7th effort of the session, @ 5:37/mi pace, 20 secs ahead of Stuart Halsey, 24 Adam Fieldhouse in 3rd, 47 Jason T in 7th, 1 min ahead of 10th of 108. Equalled the CR on A cheeky hill, 24 secs (phone said 22!), on the 8th effort of the session, @ 3:50/mi pace, level with Mark Harrison-Ross, 4 ahead of Mark Coombes in 3rd, 11 Ed Young in joint-4th, 14 ahead of joint-7th of 758. Swainspark Woods - Gresley Woods, 4 mins 40 secs, on the 10th effort of the session, @ 5:55/mi pace (although ran hard at start to also try and pick up the shorter (and within) segment Off Piste Hike - so an element of 'hanging on'), 50 secs ahead of Tim Inchley's 6-year-old former CR, 56 Mike Woodward in 3rd, 1 min 8 secs ahead of 10th of 237.

2nd-overall on Up, round the stone, and down, on the 3rd effort of the session, 16 secs (phone said 15!), @ 4:14/mi pace, with 26 ft of climbing, 1 sec behind Ed Young, 1 ahead of joint-3rd, 9 ahead of joint-9th of 74.

I also ran my 2nd and 3rd best times on Up at the lake, 1:16 & 1:17 (3 and 4 secs behind CR) - both also good enough for my existing 2nd-overall (of 1:15) of 884.

All-time high of 980 strava CRs held.

Predictions

Dist Time Per Mile WAVA
1M 7:53 7:53 53.21
5km 26:14 8:27 54.39
5M 43:26 8:41 53.44
10km 54:41 8:48 52.99
10M 1:30:34 9:03 52.86
Half 2:00:35 9:12 52.11
20M 3:08:49 9:26 52.73
Mara 4:11:23 9:36 52.81
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