Tue 20th Jan 2015 at 6:00pm by chow
Run > Track Session
-
Time
37:25
-
Miles
4.24
-
Min/mi
8:49
-
WAVA
47.83
-
Asc(m)
42
-
Surface
Track
Notes & Comments
400 Meter Reps
Eastourne Track
Warm up, 1.01mile @ 9min05
Warm up drills
First, 0.25mile @ 1min24
Second, 0.24mile @ 1min24
Third, 0.24mile @ 1min24
Forth, 0.24mile @ 1min24
Fifth, 0.25mile @ 1min26
Sixth, 0.24mile @ 1min25
Warm down, 0.55mile @ 5min58
Cool down stretches
Recovery lap inbetween not listed
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:06 |
8:06 |
47.28 |
| 5km |
26:55 |
8:40 |
48.25 |
| 5M |
44:34 |
8:55 |
47.60 |
| 10km |
56:06 |
9:02 |
47.33 |
| 10M |
1:32:55 |
9:18 |
47.27 |
| Half |
2:03:42 |
9:27 |
46.64 |
| 20M |
3:13:43 |
9:41 |
47.20 |
| Mara |
4:17:54 |
9:51 |
47.27 |
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