Tue 6th Jan 2015 at 6:00pm by chow
Run > General
-
Time
59:31
-
Miles
6.47
-
Min/mi
9:12
-
WAVA
46.57
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Parkland Drive
400 meter reps
Run to session, 2.06mile @ 18min51
First rep, 0.25mile @ 1min41
Second rep, 0.24mile @ 1min35
Third rep, 0.24mile @ 1min29
Forth rep, 0.24mile @ 1min28
Fifth rep, 0.25mile @ 1min23
Sixth rep, 0.25mile @ 1min20
Seventh rep, 0.25mile @ 1min20
Run back, 1.41mile @ 14min30
Recovery not listed
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:13 |
8:13 |
46.60 |
| 5km |
27:21 |
8:48 |
47.49 |
| 5M |
45:17 |
9:03 |
46.85 |
| 10km |
57:01 |
9:11 |
46.57 |
| 10M |
1:34:25 |
9:27 |
46.52 |
| Half |
2:05:43 |
9:36 |
45.89 |
| 20M |
3:16:52 |
9:51 |
46.44 |
| Mara |
4:22:06 |
10:00 |
46.51 |
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