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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