Sat 4th May 2019 at 8:00am by Trophywife
Run > Tempo
-
Time
33:55
-
Miles
4.20
-
Min/mi
8:05
-
WAVA
61.15
-
Surface
Road
Notes & Comments
5:10 mins easy effort warm up including some strides, 8 mins at threshold effort, 60 seconds easy recovery, 4 x 1 at 90 pct off 60 seconds seconds easy effort recovery, 8 mins threshold effort, 3:45 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
59.82 |
5km |
24:33 |
7:54 |
62.01 |
5M |
40:53 |
8:11 |
60.72 |
10km |
51:37 |
8:18 |
60.20 |
10M |
1:25:58 |
8:36 |
59.39 |
Half |
1:54:50 |
8:46 |
57.98 |
20M |
3:00:45 |
9:02 |
57.79 |
Mara |
4:01:26 |
9:13 |
57.19 |
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