Wed 11th Jan 2017 at 6:00pm by HappyG(rrr)
Run > Intervals
-
Time
39:18
-
Miles
5.00
-
Min/mi
7:52
-
WAVA
59.09
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Intervals on treadmill at gym. Yes, weather is that bad!
I wanted to try 6 x 800 with 400m recoveries. 16kph is 6:02 min per mile. Started at 14.5 (6:39) x 2, 15 (6:26) x 2, 15.5 (6:13) and finished 16 (6:02). Pleased as it was hard.
Stretches and foam roller before, jacuzzi after.
G
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:21 |
6:21 |
66.05 |
5km |
22:55 |
7:23 |
62.26 |
5M |
39:18 |
7:52 |
59.06 |
10km |
50:16 |
8:05 |
57.64 |
10M |
1:26:11 |
8:37 |
55.55 |
Half |
1:57:02 |
8:56 |
53.69 |
20M |
3:09:00 |
9:27 |
52.68 |
Mara |
4:16:38 |
9:48 |
51.73 |
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