Sun 6th Sep 2009 at 10:00am by Jaffa Cake
Run > Race
breezy
-
Time
45:27
-
Miles
6.21
-
Min/mi
7:19
-
WAVA
60.75
-
Cals
837
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Did the Lichfield 10k instead of my training plans prescribed 6mile tempo run.Watch time 45min 27 and gun time 45min 38. 5k split 22min 26
4.24 4.20 4.32 4.26 4.44 4.41 4.37 4.44 4.28 4.29
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:47 |
5:47 |
69.34 |
| 5km |
20:48 |
6:42 |
65.54 |
| 5M |
35:35 |
7:07 |
62.21 |
| 10km |
45:29 |
7:19 |
60.71 |
| 10M |
1:17:48 |
7:47 |
58.58 |
| Half |
1:45:31 |
8:03 |
56.66 |
| 20M |
2:50:05 |
8:30 |
55.70 |
| Mara |
3:50:41 |
8:48 |
54.76 |
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