Tue 2nd Apr 2019 at 12:00pm by Flat Out Fi
Run > Intervals
- drizzle
- cold
-
Time
44:45
-
Miles
6.01
-
Min/mi
7:27
-
WAVA
69.13
-
Surface
Road
Notes & Comments
Really hideous day today but was lucky to get out before it started to rain more heavily! Did 10 min warm up then intervals on the pavement by the heath of 1 min faster, 1 min recovery. 3 x 30 secs fast and then a few fartleks on the way back to work!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
67.13 |
5km |
22:14 |
7:09 |
70.51 |
5M |
36:49 |
7:22 |
69.49 |
10km |
46:22 |
7:28 |
69.08 |
10M |
1:16:46 |
7:41 |
68.60 |
Half |
1:42:13 |
7:48 |
67.21 |
20M |
2:40:03 |
8:00 |
67.38 |
Mara |
3:33:06 |
8:08 |
66.91 |
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