Fri 10th Sep 2021 at 11:00am by Evangel

Run > Intervals

windy

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Time
49:00
Miles
4.50
Min/mi
10:53
WAVA
55.92
Cals
519
Surface
Road

Notes & Comments

3 comments

Along the cycleway at Glanamman; easy paced W/U, then intervals 4x600m.(+ 300m. slow jog RBI) in av. time of 3:12, and av. pace 5:20/km. (8:35/ml.); [quickest rep. 3:04.7 (pace 5:08/km)]; the idea was to be a little faster than 5K race pace; felt quite good; even at this pace I found the reps. quite challenging.

	geordiegirl Canny pace Ev hope it was a good run.
	Evangel Yes, it went well and I enjoyed it.
	Columba Reps do tend to be challenging, whether hill or interval.

Predictions

Dist	Time	Per Mile	WAVA
1M	9:57	9:57	55.16
5km	33:05	10:39	56.65
5M	54:47	10:57	55.68
10km	1:08:59	11:06	55.24
10M	1:54:14	11:25	55.47
Half	2:32:05	11:37	54.88
20M	3:58:10	11:55	55.55
Mara	5:17:06	12:06	55.61

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Fri 10th Sep 2021 at 11:00am by Evangel

Run > Intervals

Notes & Comments

Predictions

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