Tue 26th Feb 2019 at 7:00pm by Fan E Baws
Run > Track Session
-
Time
30:00
-
Miles
3.00
-
Min/mi
10:00
-
WAVA
41.76
-
Surface
Track
Notes & Comments
Track Session.
Running in Al H's session.
The plan was three sets of 4 x 400 metres with 5 mins recovery in between each set.
Most of the group were made of fast, young slim boys between 14 - 18 yrs old. Myself and Andy N were the elders at 34 & 35 yrs old respectively.
Set 1.
Lap 1: 78 secs
Lap 2: 79 secs
Lap 3: 84 secs
Lap 4: 85 secs
Set 2.
Lap 1: 82 secs
Lap 2: 83 secs
Lap 3: 84 secs
Lap 4: 85 secs
Set 3.
Lap 1: 83 secs
Lap 2: 84 secs
Lap 3: 87 secs
Lap 4: 84 secs
The first two laps were a free for all, at rubber burning pace. However by the third lap the pace settled and the natural order was established.
Al has been pestering me to join his group, at first I thought I would regret the session however I started to get into my stride and ran an average pace of 83-85 secs per lap.
Good session, consistent and intense pace. About as intense a pace I have ran in a well. Sub 18 mins 5k pace.
3 miles of session running altogether.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:22 |
9:22 |
40.88 |
| 5km |
31:08 |
10:01 |
41.72 |
| 5M |
51:33 |
10:19 |
41.15 |
| 10km |
1:04:55 |
10:27 |
40.90 |
| 10M |
1:47:29 |
10:45 |
40.86 |
| Half |
2:23:07 |
10:55 |
40.31 |
| 20M |
3:44:07 |
11:12 |
40.79 |
| Mara |
4:58:23 |
11:23 |
40.86 |
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