Tue 9th May 2017 at 12:00pm by Flat Out Fi
Run > Intervals
-
Time
44:24
-
Miles
6.00
-
Min/mi
7:24
-
WAVA
68.49
-
Asc(m)
42
-
Surface
Road
Notes & Comments
A nervous run after my mishap on Sunday! 10 min warm up then 10 mins of intervals, 2 mins fast, 1 min recovery, then ran down Garden Walk as fast as I could, 1 min recovery, then up Valley Rise as fast as I could, 2 x intervals on back hill 2 and then back to work. Concentrated really hard as knew I couldn't afford to fall on my hands again!!
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:39 |
6:39 |
66.40 |
| 5km |
22:06 |
7:07 |
69.82 |
| 5M |
36:36 |
7:19 |
68.78 |
| 10km |
46:05 |
7:25 |
68.39 |
| 10M |
1:16:18 |
7:38 |
67.88 |
| Half |
1:41:35 |
7:45 |
66.50 |
| 20M |
2:39:05 |
7:57 |
66.62 |
| Mara |
3:31:48 |
8:05 |
66.15 |
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