Thu 18th Jun 2015 at 6:00pm by chow
Run > Track Session
-
Time
28:33
-
Miles
3.92
-
Min/mi
7:17
-
WAVA
58.11
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Track Session
Warm up, 1.03mile @ 8min25
One, 0.33mile @ 2min01
Two, 0.35mile @ 2min01
Three, 0.35mile @ 2min01
Four, 0.33mile @ 2min
Cool down 4 laps, 1.03mile @ 7min38
Warm down 2 laps, 0.49mile @ 4min24
Session was x10 2min intervals but I only did four as Circuits last night destroyed me, so I just did a few laps instead
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
57.29 |
5km |
22:19 |
7:11 |
58.51 |
5M |
36:57 |
7:23 |
57.62 |
10km |
46:31 |
7:29 |
57.28 |
10M |
1:17:02 |
7:42 |
57.18 |
Half |
1:42:34 |
7:50 |
56.40 |
20M |
2:40:38 |
8:02 |
57.07 |
Mara |
3:33:51 |
8:10 |
57.16 |
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