Wed 30th Sep 2015 at 6:00pm by chow
Run > Hill Work
-
Time
21:48
-
Miles
2.61
-
Min/mi
8:21
-
WAVA
49.94
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Tower Hill Reps
Warm up 0.39mile @ 3min08
One, 0.18mile @ 1min27
Two, 0.18mile @ 1min31
Three, 0.18mile @ 1min31
Four, 0.18mile @ 1min32
Five, 0.18mile @ 1min31
Warm down, 0.49mile @ 3min45
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:53 |
7:53 |
48.81 |
| 5km |
26:13 |
8:26 |
49.81 |
| 5M |
43:25 |
8:41 |
49.04 |
| 10km |
54:40 |
8:48 |
48.74 |
| 10M |
1:30:32 |
9:03 |
48.65 |
| Half |
2:00:32 |
9:12 |
47.99 |
| 20M |
3:08:46 |
9:26 |
48.56 |
| Mara |
4:11:19 |
9:36 |
48.64 |
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