Thu 5th Mar 2015 at 6:00pm by chow
Run > Track Session
-
Time
54:17
-
Miles
6.42
-
Min/mi
8:27
-
WAVA
50.81
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Track Intervals
Two sets of x3 4mins, with 90 sec recovery and 5min between sets.
Warm up, 1.03mile @ 9min32
One, 0.66mile @ 4min01
Two, 0.68mile @ 4min01
Three, o.67mile @ 4min
Recovery 5mins
Four, o.65mile @4min01
Five, 0.63mile @ 4min02
Six, 0.65mile @ 4min01
Warm down, 0.75mile @ 7min06
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:34 |
7:34 |
50.85 |
| 5km |
25:09 |
8:06 |
51.92 |
| 5M |
41:39 |
8:20 |
51.12 |
| 10km |
52:26 |
8:26 |
50.81 |
| 10M |
1:26:50 |
8:41 |
50.72 |
| Half |
1:55:36 |
8:49 |
50.04 |
| 20M |
3:01:02 |
9:03 |
50.63 |
| Mara |
4:01:02 |
9:12 |
50.71 |
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