Tue 31st Oct 2017 at 12:00pm by Flat Out Fi

Run > Intervals

  • Time
    43:08
  • Miles
    6.02
  • Min/mi
    7:10
  • WAVA
    71.28
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Much warmer out there today thank goodness! Did 10 min warm up then 3 x 2 min intervals with 1 min recovery. 4 x 1 min intervals with 30 secs recovery, up hill 3 as fast as I could, 2 x back hill 2 intervals and then fartleks on the way back to work! Felt fresh today after two days of no running!

Predictions

Dist Time Per Mile WAVA
1M 6:26 6:26 69.17
5km 21:24 6:53 72.65
5M 35:26 7:05 71.60
10km 44:36 7:11 71.22
10M 1:13:52 7:23 70.68
Half 1:38:21 7:30 69.25
20M 2:34:00 7:42 69.40
Mara 3:25:02 7:50 68.91
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