Thu 2nd Mar 2017 at 6:00pm by chow
Run > Hill Work
-
Time
57:28
-
Miles
6.14
-
Min/mi
9:22
-
WAVA
46.20
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Hill Reps Clair Av
Run there, 2.47mile @ 20min08
One, 0.17mile @ 1min03
Two, 0.15mile @ 53sec
Three, 0.17mile @ 57sec
Four, 0.17mile @ 58sec
Five, 0.17mile @ 56sec
Run back 1.91mile @ 16min44
Recovery clocked but not listed
Run with Mark
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
46.38 |
5km |
27:55 |
8:59 |
47.42 |
5M |
46:13 |
9:15 |
46.54 |
10km |
58:12 |
9:22 |
46.18 |
10M |
1:36:22 |
9:38 |
46.08 |
Half |
2:08:19 |
9:48 |
45.43 |
20M |
3:20:56 |
10:03 |
45.97 |
Mara |
4:27:31 |
10:13 |
46.04 |
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