-
Time
1:47:00
-
Miles
9.00
-
Min/mi
11:53
-
WAVA
55.44
-
Surface
Road
Notes & Comments
SS4: 2.5ml MP 9:29/132hr for last 800m; 8x400, 1:30 rec, 2:06-8, max hr 142; 2.5mlMP 9:24/ 137; legs felt strong, but obviously tired from not able to raise hr, but pleased that session nailed as planned😀
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:10 |
9:10 |
60.71 |
| 5km |
32:34 |
10:29 |
59.71 |
| 5M |
55:27 |
11:05 |
57.49 |
| 10km |
1:10:42 |
11:23 |
56.56 |
| 10M |
2:00:23 |
12:02 |
55.03 |
| Half |
2:42:50 |
12:26 |
53.29 |
| 20M |
4:21:22 |
13:04 |
52.61 |
| Mara |
5:53:31 |
13:30 |
51.75 |
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