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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