Wed 10th Jun 2009 at 7:00pm by Slider45
Run > Race
-
Time
1:00:43
-
Miles
10.00
-
Min/mi
6:04
-
WAVA
72.17
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Otley 10m flat until 4.5m then massive hill for about a mile. Long downhill then another hill at 7m though not as long. Downhill & flat thereafter. Hill gave a 7:20 split with another 6:48 - too much to clawback to get under the hour. Felt good and controlled and maintained a good hr in the mid 160s. Felt fresh and had a strong kick.
5:31 5:52 5:49 6:01 6:39 7:18 5:13 6:48 5:22 5:30 (& 39s for 0.13!)
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:17 |
5:17 |
72.19 |
5km |
17:35 |
5:40 |
73.54 |
5M |
29:07 |
5:49 |
72.64 |
10km |
36:40 |
5:54 |
72.24 |
10M |
1:00:43 |
6:04 |
72.19 |
Half |
1:20:50 |
6:10 |
71.25 |
20M |
2:06:35 |
6:20 |
72.10 |
Mara |
2:48:33 |
6:26 |
72.21 |
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