Tue 7th Jun 2016 at 6:00pm by chow
Run > Hill Work
-
Time
11:42
-
Miles
1.32
-
Min/mi
8:52
-
WAVA
45.02
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Tower HELL (Hill)
Warm up, 0.95mile @8min03
Up hill effort, 0.19mile @ 1min45
Down hill, 0.19mile @ 1min53
Couldn't continue had to leave, felt too many niggles
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:43 |
8:43 |
44.40 |
| 5km |
28:59 |
9:20 |
45.35 |
| 5M |
48:00 |
9:36 |
44.57 |
| 10km |
1:00:26 |
9:44 |
44.26 |
| 10M |
1:40:05 |
10:01 |
44.17 |
| Half |
2:13:15 |
10:10 |
43.56 |
| 20M |
3:28:40 |
10:26 |
44.08 |
| Mara |
4:37:50 |
10:36 |
44.15 |
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