Thu 20th Oct 2016 at 6:00pm by chow
Run > Hill Work
-
Time
29:45
-
Miles
3.11
-
Min/mi
9:34
-
WAVA
44.27
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Hill Reps
Run to Barnes via the Deans
1.14mile @ 9min54
One, 0.06mile @ 25sec
Two, 0.07mile @ 25sec
Three, 0.06mile @ 23sec
Four, 0.07mile @ 24sec
Five, 0.07mile @ 25sec
Run home via Woodlands Rd
1.21mile @ 10min10
Walking recovery not listed
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:56 |
8:56 |
43.33 |
5km |
29:43 |
9:34 |
44.23 |
5M |
49:13 |
9:51 |
43.46 |
10km |
1:01:58 |
9:58 |
43.17 |
10M |
1:42:36 |
10:16 |
43.09 |
Half |
2:16:36 |
10:26 |
42.49 |
20M |
3:33:55 |
10:42 |
43.00 |
Mara |
4:44:49 |
10:52 |
43.06 |
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