Tue 12th Feb 2019 at 4:00pm by Gareth L
Run > Intervals
-
Time
1:00:00
-
Miles
7.46
-
Min/mi
8:03
-
WAVA
61.10
-
Surface
Trail
Notes & Comments
Afternoon off so did 4km warm up along Milton Creek trail. Then back along Creek and around park did 5x 1km hard flat out intervals with approx 2-3 min rest between.
3.38 3.39 3.41 3.54 3.47. Warm down after approx 2km.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:08 |
7:08 |
61.14 |
5km |
23:43 |
7:38 |
62.59 |
5M |
39:16 |
7:51 |
61.60 |
10km |
49:26 |
7:57 |
61.13 |
10M |
1:21:51 |
8:11 |
61.05 |
Half |
1:48:59 |
8:19 |
60.21 |
20M |
2:50:40 |
8:32 |
60.93 |
Mara |
3:47:13 |
8:40 |
61.02 |
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