Thu 30th Aug 2018 at 9:00am by martin K
Run > Intervals
-
Time
45:49
-
Miles
4.25
-
Min/mi
10:47
-
WAVA
46.67
-
Cals
492
-
Surface
Road
Notes & Comments
with Tracie 400m x 6 Reps
1) 1 mile - 11m.45s - 11.45/mi 105bpm
2) 0.56m - 6m.-6s - 1-.55/mi - 117bpm
3) 0.24m - 1m.45s - 7.18/mi - 145bpm*
4) 269ft - 1m.06s - 21.45/mi - 128bpm
5) 0.26m - 1m.52s - 7.20/mi - 142bpm*
6) 404ft - 1m.19s - 17.15/mi - 126bpm
7) 0.25m - 1m.54s - 7.46/mi - 146bpm*
8) 294ft - 1m.02s - 18.32/mi - 136bpm
9) 0.25m - 1m.49s - 7.23/mi - 147bpm*
10) 314ft - 53sec - 15.06/mi - 141bpm
11) 0.25m - 1m.51s - 7.30/mi - 153bpm*
12) 301ft - 1m.05s - 19.06/mi - 138bpm
13) 0.25m - 1m.47s - 7.13/mi -150bpm*
14) 318ft - 1m.57s - 32.29/mi - 126bpm
15) 0.58m - 6m.38s - 11.29/mi - 124bpm
16) 0.24m - 2m.52s - 11.44/mi - 125
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:53 |
9:53 |
45.95 |
| 5km |
32:52 |
10:35 |
47.07 |
| 5M |
54:26 |
10:53 |
46.40 |
| 10km |
1:08:32 |
11:02 |
46.07 |
| 10M |
1:53:29 |
11:21 |
46.05 |
| Half |
2:31:05 |
11:32 |
45.45 |
| 20M |
3:56:36 |
11:50 |
45.99 |
| Mara |
5:15:01 |
12:01 |
46.06 |
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