Thu 24th Nov 2016 at 6:00pm by chow
Run > Track Session
-
Time
27:57
-
Miles
4.02
-
Min/mi
6:57
-
WAVA
61.22
-
Asc(m)
42
-
Surface
Track
Notes & Comments
Track Intervals
Warm up, 0.5mile @ 4min19
One, 0.63mile @ 4min02
Two, 0.47mile @ 3min02
Three, 0.49mile @ 3min03
Four, 0.33mile @ 2min03
Five, 0.32mile @ 2min02
Six, 0.17mile @ 1min02
Seven, 0.18mile @ 1min01
Eight, 0.15mile @ 53sec
Nine, 0.09mile @ 32sec
Ten, 0.09mile @ 31sec
Eleven, 0.09mile @ 32sec
Warm down, 0.5mile @ 4min49
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:24 |
6:24 |
60.48 |
| 5km |
21:16 |
6:51 |
61.81 |
| 5M |
35:13 |
7:03 |
60.74 |
| 10km |
44:21 |
7:08 |
60.32 |
| 10M |
1:13:26 |
7:21 |
60.20 |
| Half |
1:37:46 |
7:28 |
59.37 |
| 20M |
2:33:06 |
7:39 |
60.08 |
| Mara |
3:23:51 |
7:47 |
60.17 |
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