Thu 16th Apr 2015 at 6:00pm by chow

Run > Track Session

  • Time
    29:02
  • Miles
    4.40
  • Min/mi
    6:36
  • WAVA
    64.34
  • Asc(m)
    42
  • Surface
    Track

Notes & Comments

Eastbourne Track Session
x2 sets of Two min effort with One min recovery
Warm up 0.53mile @ 4min03 (with a few drills)
One, 0.35mile @ 2min02
Two, 0.36mile @ 2min02
Three, 0.35mile @ 2min04
Four, 0.36mile @ 2min02
Five, 0.33mile @ 2min
5 min recovery
Six, 0.32mile @ 2min02
Seven, 0.35mile @ 2min02
Eight, 0.32mile @ 2min
Nine, 0.31mile @ 2min
Ten, 0.33mile @ 2min02
Cool down, 0.5mile @ 4min37 (follwed by a few stretches)

Predictions

Dist Time Per Mile WAVA
1M 6:02 6:02 63.78
5km 20:05 6:28 65.02
5M 33:15 6:39 64.04
10km 41:52 6:44 63.64
10M 1:09:19 6:56 63.54
Half 1:32:17 7:03 62.68
20M 2:24:31 7:14 63.43
Mara 3:12:25 7:21 63.52
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