Sun 2nd Nov 2014 at 10:00am by chow
Run > Hill Work
-
Time
34:41
-
Miles
2.27
-
Min/mi
15:17
-
WAVA
26.94
-
Asc(m)
42
-
Surface
Beach
Notes & Comments
Redcar Beach
Warm up, 0.84mile @ 9min57
Drills, 0.13mile @ 3min44
Sand dunes, 0.36mile @ 10min19
(ran in group of three, one at a time)
Beach sprints 0.40mile @ 4min09
(10sec, 20sec, 30sec sprint with the same time recovery)
Warm down, 0.54mile @ 6min31
Followed up with a lemon top!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:33 |
14:33 |
26.32 |
5km |
48:22 |
15:34 |
26.85 |
5M |
1:20:06 |
16:01 |
26.48 |
10km |
1:40:51 |
16:14 |
26.33 |
10M |
2:47:00 |
16:42 |
26.30 |
Half |
3:42:21 |
16:58 |
25.95 |
20M |
5:48:12 |
17:25 |
26.26 |
Mara |
7:43:35 |
17:42 |
26.30 |
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