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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