- cold
-
Time
2:39:04
-
Miles
20.01
-
Min/mi
7:57
-
WAVA
58.09
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Happy with a steady 8 min / mile pace ... perfect for a 3.30 VLM (and good after hamstring issues). Ran most of it with John Langhan from Preston Harriers.
Splits: 5k 24.11 / 10k 49.06 (24.55) / 15k 1.13.57 (24.51) / 20k 1.38.53 (24.56) / 25k 2.04.00 (25.07) / 30k 2.28.27 (24.27) / 32.2k 2.39.04
Last two miles at 7.20 pace (after slowing a little).
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:38 |
6:38 |
58.74 |
5km |
22:05 |
7:06 |
59.95 |
5M |
36:34 |
7:19 |
58.82 |
10km |
46:03 |
7:25 |
58.37 |
10M |
1:16:15 |
7:38 |
58.23 |
Half |
1:41:31 |
7:45 |
57.42 |
20M |
2:38:59 |
7:57 |
58.10 |
Mara |
3:31:40 |
8:05 |
58.19 |
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