Tue 6th Dec 2016 at 6:00pm by chow
Run > Hill Work
-
Time
32:38
-
Miles
3.61
-
Min/mi
9:02
-
WAVA
47.00
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Hill Reps Barnes Rd
Run there, 1.20mile @ 10min11
One, 0.07mile @ 27sec
Two, 0.07mile @ 24sec
Three, 0.07mile @ 24sec
Four, 0.07mile @ 25sec
Five, 0.06mile @ 23sec
Walking recovery clocked but not listed.
Run back, 1.65mile @ 13min14
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:22 |
8:22 |
46.26 |
| 5km |
27:50 |
8:58 |
47.23 |
| 5M |
46:05 |
9:13 |
46.42 |
| 10km |
58:02 |
9:20 |
46.09 |
| 10M |
1:36:06 |
9:37 |
46.00 |
| Half |
2:07:56 |
9:46 |
45.37 |
| 20M |
3:20:21 |
10:01 |
45.91 |
| Mara |
4:26:45 |
10:11 |
45.98 |
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