Thu 11th Feb 2021 at 6:00am by DTB
Run > Hill Work
-
Time
52:55
-
Miles
4.35
-
Min/mi
12:10
-
WAVA
37.77
-
Asc(m)
700
-
Surface
Treadmill
Notes & Comments
7:25, 14;47, 22:19, 29:50, 37;48, 45;31, 52:55. Previous PB was 55:28 so aiming for sub 56 but when started realised could beat this. First 4k aiming at sub7:30 then sub 8 for last. Running at 10kmph and walking at 7.2kmph. Focused on 250m splits running at, say, 4.87 to get on pace for the 5k. Could have gone further or shorter faster. Hoka with insoles. 7 degrees temp in conservatory. 67.5kg at end (so dropped 2kg). Did not use calf or quad guards. Bodes well for a 10k time or a faster 5k.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:08 |
11:08 |
37.39 |
| 5km |
37:02 |
11:55 |
38.23 |
| 5M |
1:01:20 |
12:16 |
37.54 |
| 10km |
1:17:13 |
12:26 |
37.22 |
| 10M |
2:07:53 |
12:47 |
37.12 |
| Half |
2:50:15 |
13:00 |
36.60 |
| 20M |
4:26:37 |
13:20 |
37.03 |
| Mara |
5:54:58 |
13:33 |
37.09 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
