Thu 18th Nov 2021 at 8:00am by DTB

Run > Hill Work

  • Time
    54:33
  • Miles
    4.35
  • Min/mi
    12:32
  • WAVA
    36.64
  • Asc(m)
    700
  • Surface
    Treadmill

Notes & Comments

105 7k 8:12, 15:48, 23:36, 31:30, 39:23, 47:10, 54:33. Aiming at sub 9s at the start but after first one thought I could pull it back to sub-8s and did. Could have done another one at this pace. Best this year is 52:55 so this is not bad considering things.

Predictions

Dist Time Per Mile WAVA
1M 11:29 11:29 36.25
5km 38:11 12:17 37.08
5M 1:03:14 12:39 36.41
10km 1:19:36 12:49 36.10
10M 2:11:49 13:11 36.01
Half 2:55:31 13:24 35.50
20M 4:34:51 13:45 35.92
Mara 6:05:56 13:58 35.97
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