Tue 13th Nov 2018 at 7:00pm by Fan E Baws
Run > Track Session
breezy
-
Time
1:00:00
-
Miles
7.00
-
Min/mi
8:34
-
WAVA
50.25
-
Surface
Track
Notes & Comments
Springburn Harriers track session.
Endurance pyramid session hosted by Big D.
3 x 1 mile @ half marathon pace,
3 x 1,000 metres @ 5k pace, 200m jog rec
3 x 400 metres @ tad faster than 5K pace.
Pack was myself, Col McL, Ruth F-M, Jamesy, Matt Stan, Shelle Call, Mick McG and a bunch of others.
1st mile was 6:30
2nd mile was 6:20
3rd mile was 6:27
1st 1,000 was 3:48
2nd 1,000 was 3:38
3rd 1,000 was 3:42
1st 400 was 1:20
2nd 400 was 1:14
3rd 400 was 1:20
Tough session but a good one. I deliberately ran a few reps harder while hanging back slightly in others.
Lovely evening, dry and not too cold considering the time of the year.
Session distance, 7 miles.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:38 |
7:38 |
50.17 |
| 5km |
25:22 |
8:10 |
51.20 |
| 5M |
42:00 |
8:24 |
50.51 |
| 10km |
52:53 |
8:31 |
50.21 |
| 10M |
1:27:34 |
8:45 |
50.16 |
| Half |
1:56:35 |
8:54 |
49.49 |
| 20M |
3:02:34 |
9:08 |
50.08 |
| Mara |
4:03:05 |
9:17 |
50.15 |
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