Mon 17th Aug 2015 at 6:00pm by chow
Run > Hill Work
-
Time
25:53
-
Miles
2.99
-
Min/mi
8:39
-
WAVA
48.46
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Tower Hill
Hill Rep's x6
Warm up, 0.40mile @ 3min07
One, 0.18mile @ 1min31
Two, 0.18mile @ 1min32
Three, 0.18mile @ 1min34
Four, 0.18mile @ 1min38
Five, 0.17mile @ 1min37
Six, 0.18mile @ 1min38
Down hill recovery not listed
Warm down, 0.51mile @ 4min03
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:06 |
8:06 |
47.51 |
5km |
26:57 |
8:40 |
48.45 |
5M |
44:38 |
8:56 |
47.71 |
10km |
56:12 |
9:03 |
47.41 |
10M |
1:33:04 |
9:18 |
47.33 |
Half |
2:03:55 |
9:28 |
46.68 |
20M |
3:14:03 |
9:42 |
47.24 |
Mara |
4:18:21 |
9:52 |
47.31 |
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