Thu 30th Jul 2015 at 6:00pm by chow
Run > Track Session
-
Time
39:37
-
Miles
5.73
-
Min/mi
6:55
-
WAVA
61.86
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Intervals at track (3mim30 reps)
Warm up, 0.77mile @ 6min10
One, 0.59mile @ 3min32
Two, 0.59mile @ 3min34
Three, 0.54mile @ 3min27
Four, 0.17mile @ 0min59 (Aborted)
Five, 0.51mile @ 3min28
Six, 0.52mile @ 3min25
Seven, 0.52mile @ 3min30
Eight, 0,51mile @ 3min27
Nine, 0.50mile @ 3min25
Warm down, 0.50mile @ 4min35
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:14 |
6:14 |
61.73 |
5km |
20:42 |
6:40 |
63.08 |
5M |
34:17 |
6:51 |
62.11 |
10km |
43:10 |
6:57 |
61.72 |
10M |
1:11:29 |
7:09 |
61.62 |
Half |
1:35:11 |
7:16 |
60.77 |
20M |
2:29:03 |
7:27 |
61.50 |
Mara |
3:18:27 |
7:34 |
61.59 |
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