Tue 30th Mar 2021 at 9:00am by Middler
Run > Steady-State
- warm
-
Time
50:37
-
Miles
5.09
-
Min/mi
9:57
-
WAVA
59.43
-
Cals
509
-
Surface
Road
Notes & Comments
Top of Green Lane (track road) to Slawston - Welham- Weston- home. First bit with Lewy but separated in Slawston as he was going to a PT session. Kept pace steady until last mile when the hill back into Sutton killed me and I had to keep stopping 😱😱😱. Seriously not as fit as I thought. Warm sun shiny day with no wind at last - rahdee! Followed up with ab session as per my 12 week challenge which was a killer after the run.
9:57,9:34,9:24,9:51,10:58
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
61.27 |
5km |
29:24 |
9:28 |
61.41 |
5M |
49:38 |
9:56 |
59.51 |
10km |
1:03:03 |
10:09 |
58.72 |
10M |
1:46:28 |
10:39 |
57.45 |
Half |
2:23:20 |
10:56 |
55.82 |
20M |
3:48:23 |
11:25 |
55.32 |
Mara |
5:07:27 |
11:44 |
54.56 |
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