Sun 20th Jan 2013 at 10:00am by Hywel Care
Run > Race
-
Time
30:36
-
Miles
6.21
-
Min/mi
4:56
-
WAVA
86.27
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1st in Kitanagoya marathon 10k race outsprinting Nokzaki at the end of a 5:50 last 2k
TRIMM: 400 (inc 40 min approx w/u and w/d + strides)
sleep: 8hrs
Weekly TRIMM: 1378
Ave sleep: 7h38
2:53.6 3:05.6 2:58.6 3:10.2 3:06.4 (15:14.4) 3:09.7 3:09.0 3:13.2 2:58.5 2:51appx
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:25 |
4:25 |
85.67 |
5km |
14:41 |
4:44 |
87.51 |
5M |
24:19 |
4:52 |
86.63 |
10km |
30:37 |
4:56 |
86.23 |
10M |
50:42 |
5:04 |
86.29 |
Half |
1:07:30 |
5:09 |
85.23 |
20M |
1:45:43 |
5:17 |
86.23 |
Mara |
2:20:45 |
5:22 |
86.36 |
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