Sun 9th Nov 2014 at 9:00am by chow
Run > Hill Work
-
Time
1:08:52
-
Miles
6.98
-
Min/mi
9:52
-
WAVA
43.61
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
West Park XC Session
Run to West Park
Warm up
Drills
First up hill work
Second up hill work
Lap of the BMX track
Down hill work
Run Home
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:47 |
8:47 |
43.60 |
| 5km |
29:12 |
9:24 |
44.48 |
| 5M |
48:21 |
9:40 |
43.87 |
| 10km |
1:00:53 |
9:48 |
43.61 |
| 10M |
1:40:49 |
10:05 |
43.57 |
| Half |
2:14:13 |
10:15 |
42.99 |
| 20M |
3:30:11 |
10:31 |
43.50 |
| Mara |
4:39:51 |
10:41 |
43.56 |
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