Tue 2nd May 2017 at 12:00pm by Flat Out Fi
Run > Intervals
warm
-
Time
35:45
-
Miles
5.17
-
Min/mi
6:55
-
WAVA
72.89
-
Asc(m)
42
-
Surface
Grass
Notes & Comments
1 mile warm up to the heath then 3 x 5 min intervals and a load of other intervals sprinting the long bits of the rugger pitch and jogging the shorter bits! Legs a bit tired after racing yesterday! Warm out there today too!
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:16 |
6:16 |
70.47 |
| 5km |
20:50 |
6:42 |
74.06 |
| 5M |
34:30 |
6:54 |
72.97 |
| 10km |
43:27 |
7:00 |
72.53 |
| 10M |
1:11:56 |
7:12 |
72.00 |
| Half |
1:35:47 |
7:19 |
70.52 |
| 20M |
2:30:00 |
7:30 |
70.66 |
| Mara |
3:19:42 |
7:37 |
70.16 |
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