Mon 23rd Oct 2017 at 11:00am by Kazzaf
Run > Intervals
-
Time
46:06
-
Miles
5.00
-
Min/mi
9:13
-
WAVA
57.74
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
15min warm up on bike - 95rpm average. 9km
5 min warm up on treadmill at 6.1mph to 0.5m
Then increased speed to 7mph (8.34min/mile pace) for 0.25m
Then reduced pace to 6.1mph for 0.25m
Repeated this 8 times then after last 0.25m increased speed to 7.1mph and ran last one 0.5m until 5m reached.
Really enjoyed this and was very happy with how I felt, could possibly have carried on for longer or maybe ran slightly faster.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:51 |
7:51 |
59.46 |
| 5km |
27:19 |
8:48 |
59.70 |
| 5M |
46:06 |
9:13 |
57.72 |
| 10km |
58:33 |
9:25 |
56.89 |
| 10M |
1:38:49 |
9:53 |
55.52 |
| Half |
2:13:00 |
10:09 |
53.86 |
| 20M |
3:31:49 |
10:35 |
53.18 |
| Mara |
4:45:05 |
10:53 |
52.32 |
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