Thu 7th May 2015 at 6:00pm by chow
Run > Track Session
-
Time
21:30
-
Miles
3.01
-
Min/mi
7:09
-
WAVA
58.71
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Track Session
80sec Intervals with 90sec Recovery
Warm up, 0.76mile @ 5min58
Drills
One, 0.25mile @ 1min22
Two, 0.26mile @ 1min21
Three, 0.25mile @ 1min21
Four, 0.25mile @ 1min21
Five, 0.24mile @ 1min21
Stretches
Warm down, 1mile @ 8min43
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:41 |
6:41 |
57.58 |
| 5km |
22:14 |
7:09 |
58.73 |
| 5M |
36:49 |
7:22 |
57.83 |
| 10km |
46:21 |
7:28 |
57.48 |
| 10M |
1:16:46 |
7:41 |
57.38 |
| Half |
1:42:12 |
7:48 |
56.60 |
| 20M |
2:40:03 |
8:00 |
57.27 |
| Mara |
3:33:05 |
8:08 |
57.36 |
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