Thu 6th Nov 2014 at 7:00pm by chow
Run > Hill Work
-
Time
45:32
-
Miles
5.06
-
Min/mi
9:00
-
WAVA
47.15
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Victoria Rd, Hill Reps
Opted for a short session tonight
Run to Club, 1.37mile @ 12min23
Run to session, 0.83mile @ 9min22
First rep, 0.16mile @ 1min08
Second rep, 0.17mile @ 59.43sec
Third rep, 0.17mile @ 56.51sec
Forth rep, 0.17mile @ 55.13sec
Run home, 1.28mile @ 11min48
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:10 |
8:10 |
46.89 |
| 5km |
27:09 |
8:44 |
47.84 |
| 5M |
44:58 |
9:00 |
47.18 |
| 10km |
56:37 |
9:07 |
46.90 |
| 10M |
1:33:44 |
9:22 |
46.86 |
| Half |
2:04:48 |
9:32 |
46.23 |
| 20M |
3:15:27 |
9:46 |
46.78 |
| Mara |
4:20:13 |
9:56 |
46.85 |
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