v cold
-
Time
40:00
-
Miles
3.15
-
Min/mi
12:42
-
WAVA
37.05
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Pressups 5 x 4 reps. Sore left shoulder forced me to take it easy today after the major exertions of the previous 2 days. Situps 5 x 1 proper rep, 10 x 1 proper, 5 x 1 easy rep, 10 x 3 easy rep. I should work harder on these situps really given the roundness of my belly! I took the run really slowly today, its what I'm going to carry on doing from now on, this is not about speed, it's about endurance. Gorgeous sunny day although bitterly cold.
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:51 |
11:51 |
36.23 |
| 5km |
39:25 |
12:41 |
37.06 |
| 5M |
1:05:17 |
13:03 |
36.44 |
| 10km |
1:22:11 |
13:14 |
36.15 |
| 10M |
2:16:06 |
13:37 |
36.08 |
| Half |
3:01:12 |
13:50 |
35.59 |
| 20M |
4:43:45 |
14:11 |
36.01 |
| Mara |
6:17:47 |
14:25 |
36.06 |
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