Fri 18th Nov 2022 at 1:00pm by Seratonin
Run > General
-
Time
40:29
-
Miles
3.99
-
Min/mi
10:09
-
WAVA
51.71
-
Cals
544
-
Asc(m)
66
-
Surface
Road
Notes & Comments
First time out in 2 weeks. Had a heavy cold and just have not been able to shake the thing off. I had wanted to get out earlier this week but it was raining at the times that I was free. Really hard going - really needed R/W and had to stop once to stretch out a tight calf muscle.
R/W - 4:1
Splits were: 10.09, 9.52, 10.49, 9.40
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:20 |
9:20 |
50.76 |
| 5km |
31:03 |
10:00 |
52.02 |
| 5M |
51:25 |
10:17 |
51.38 |
| 10km |
1:04:45 |
10:25 |
51.05 |
| 10M |
1:47:13 |
10:43 |
51.09 |
| Half |
2:22:45 |
10:54 |
50.44 |
| 20M |
3:43:32 |
11:11 |
51.05 |
| Mara |
4:57:36 |
11:22 |
51.13 |
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