Sun 3rd Oct 2010 at 8:00am by Runningbug
Run > Race
Not good
-
Time
2:28:58
-
Miles
16.28
-
Min/mi
9:09
-
WAVA
54.06
-
Asc(m)
42
-
Surface
Road
Notes & Comments
good run I was shatterd fronm hard work all week, ran with steve and john all under 2:30 robert and william at the 2 hour mark.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:09 |
8:09 |
51.86 |
| 5km |
26:33 |
8:33 |
54.16 |
| 5M |
43:35 |
8:43 |
53.70 |
| 10km |
54:39 |
8:48 |
53.46 |
| 10M |
1:29:41 |
8:58 |
53.83 |
| Half |
1:58:48 |
9:04 |
53.34 |
| 20M |
3:04:34 |
9:14 |
54.41 |
| Mara |
4:04:29 |
9:20 |
54.77 |
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