Wed 8th May 2019 at 5:00pm by Trophywife

Run > Tempo

  • Time
    26:38
  • Miles
    3.10
  • Min/mi
    8:35
  • WAVA
    57.04
  • Surface
    Road

Notes & Comments

0.5 mile easy effort warm up including some strides, 6 mins Kenyan Hills, 6 mins flat, 6 mins Kenyan Hills all at threshold effort off 60 seconds seconds easy effort recovery, .25 mile easy effort cool down stretch

Predictions

Dist Time Per Mile WAVA
1M 7:55 7:55 55.04
5km 26:42 8:36 57.02
5M 44:28 8:54 55.83
10km 56:08 9:02 55.36
10M 1:33:29 9:21 54.62
Half 2:04:52 9:32 53.32
20M 3:16:33 9:50 53.15
Mara 4:22:33 10:01 52.59
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