Tue 21st Nov 2017 at 12:00pm by Flat Out Fi
Run > Intervals
-
Time
43:06
-
Miles
6.08
-
Min/mi
7:05
-
WAVA
72.02
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Calf still a bit sore from running across a slanted bank in xc race at Ware on Sunday!
10 min warm up then intervals of 3 mins fast, 1 min recovery. Then up hill 1, 3 x back of hill 2 and then fartleks for the last 2 miles back to work! Lovely and mild out there today!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:22 |
6:22 |
69.89 |
5km |
21:09 |
6:48 |
73.51 |
5M |
35:02 |
7:00 |
72.42 |
10km |
44:06 |
7:06 |
72.02 |
10M |
1:13:02 |
7:18 |
71.49 |
Half |
1:37:14 |
7:25 |
70.04 |
20M |
2:32:17 |
7:37 |
70.18 |
Mara |
3:22:44 |
7:44 |
69.69 |
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