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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