Tue 25th Apr 2017 at 12:00pm by Flat Out Fi
Run > Intervals
- breezy
-
Time
45:08
-
Miles
6.24
-
Min/mi
7:14
-
WAVA
70.12
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Lunchtime intervals around Royston. 10 minute warm up then intervals of 2 mins fast, 1 min jog recovery x 6, up hill 2 as fast as I could, 2 x intervals al the back of hill 2, then long fartleks back to work. Nice when the sun was out but quite chilly when it wasn't!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:29 |
6:29 |
68.11 |
5km |
21:33 |
6:56 |
71.60 |
5M |
35:41 |
7:08 |
70.55 |
10km |
44:56 |
7:14 |
70.14 |
10M |
1:14:24 |
7:26 |
69.61 |
Half |
1:39:04 |
7:34 |
68.19 |
20M |
2:35:08 |
7:45 |
68.32 |
Mara |
3:26:32 |
7:53 |
67.84 |
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