Wed 7th Oct 2015 at 5:00pm by Little Nemo
Run > Run-Walk
-
Time
27:00
-
Miles
2.00
-
Min/mi
13:30
-
WAVA
37.37
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Tempting fate by adding this as a run but here goes! Did this on gym treadmill with walk sections at 5kph and run sections at 10kph (approx 10k PB pace) and 2.5 gradient.
5 mins walking warm up
1 min run/1 min walk approx X 8
5 mins walking cool down
Treadmill went into cool down mode towards end of 7th rep so a bit of faffing to get started again, also meant the time and distance are a bit vague. Knee was generally OK but a bit sore on the last rep.
Didn't do any physio exercises but did do proper stretching afterwards minus the rolling as I couldn't find the foam roller.
Fully expect knee to relapse in 2-3 days!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:32 |
12:32 |
36.85 |
5km |
43:58 |
14:09 |
36.70 |
5M |
1:14:26 |
14:53 |
35.37 |
10km |
1:34:41 |
15:14 |
34.81 |
10M |
2:40:19 |
16:02 |
33.84 |
Half |
3:36:10 |
16:30 |
32.76 |
20M |
5:45:17 |
17:16 |
32.24 |
Mara |
7:45:33 |
17:46 |
31.65 |
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