Fri 7th Apr 2017 at 12:00pm by Flat Out Fi
Run > Hill Work
warm
-
Time
38:39
-
Miles
5.14
-
Min/mi
7:31
-
WAVA
67.01
-
Asc(m)
42
-
Surface
Grass
Notes & Comments
Another gorgeous day for running! 1 mile warm up to the heath then 3 x back of hill 1, 1 x front of hill 1, 3 x new hill 4, a couple of longer sprints, 6 x sprints along the length of the rugger pitch then ran back to work!
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:49 |
6:49 |
64.78 |
| 5km |
22:40 |
7:18 |
68.07 |
| 5M |
37:32 |
7:30 |
67.07 |
| 10km |
47:16 |
7:36 |
66.68 |
| 10M |
1:18:15 |
7:50 |
66.19 |
| Half |
1:44:12 |
7:57 |
64.83 |
| 20M |
2:43:10 |
8:10 |
64.96 |
| Mara |
3:37:14 |
8:17 |
64.50 |
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