Tue 23rd May 2017 at 12:00pm by Flat Out Fi
Run > Intervals
- warm
-
Time
46:22
-
Miles
6.25
-
Min/mi
7:25
-
WAVA
68.40
-
Asc(m)
42
-
Surface
Road
Notes & Comments
10 min warm up then 3 x 3 min intervals, 3 x 2 min intervals, 3 x 1 min intervals and then ran back to work!
And one hill, hill 2 in the middle! warm out there today but lucky for me it was quite cloudy too!
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 |
1:16:19 |
7:38 |
67.86 |
Half |
1:41:36 |
7:45 |
66.49 |
20M |
2:39:06 |
7:57 |
66.62 |
Mara |
3:31:49 |
8:05 |
66.14 |
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