Thu 22nd Nov 2018 at 6:00am by Gareth L
Run > Intervals
- v cold
-
Time
40:00
-
Miles
5.00
-
Min/mi
8:00
-
WAVA
60.50
-
Surface
Road
Notes & Comments
Warm up to bottom of Borden Lane, then 4x hill efforts 1.58 x 3, 2.02. jog back down. plus 2no further 2min intervals back home, Legs fine now. Very cold morning sub zero.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:16 |
7:16 |
60.02 |
5km |
24:09 |
7:46 |
61.47 |
5M |
40:00 |
8:00 |
60.47 |
10km |
50:22 |
8:06 |
60.00 |
10M |
1:23:24 |
8:20 |
59.92 |
Half |
1:51:02 |
8:29 |
59.10 |
20M |
2:53:53 |
8:42 |
59.80 |
Mara |
3:51:30 |
8:50 |
59.89 |
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