Tue 27th Nov 2018 at 12:00pm by Flat Out Fi
Run > Intervals
cold
-
Time
48:43
-
Miles
6.37
-
Min/mi
7:39
-
WAVA
67.47
-
Surface
Road
Notes & Comments
A rather chilly day for a run but really needed to get out today after a crazy morning!! Did 10 mins warm up then 2 mins intervals x 5 with 1 min rest. Then some hills - front of hill 2, back of hill 2 x 2 and up hill 3 as fast as I could then fartleks back to work! Loving the new Asics Noosa shoes - they are so comfy!
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:51 |
6:51 |
65.50 |
| 5km |
22:46 |
7:20 |
68.86 |
| 5M |
37:41 |
7:32 |
67.89 |
| 10km |
47:27 |
7:38 |
67.50 |
| 10M |
1:18:35 |
7:52 |
67.02 |
| Half |
1:44:37 |
7:59 |
65.67 |
| 20M |
2:43:50 |
8:12 |
65.82 |
| Mara |
3:38:07 |
8:20 |
65.38 |
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