- v warm
-
Time
28:19
-
Miles
3.73
-
Min/mi
7:35
-
WAVA
70.96
-
Cals
337
-
Surface
Treadmill
Notes & Comments
40sec jog then 12.1upwards with regular increments (up to 13k at 20mins then beyond)
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
77.56 |
5km |
22:54 |
7:22 |
72.78 |
5M |
39:47 |
7:57 |
68.39 |
10km |
51:11 |
8:14 |
66.56 |
10M |
1:28:53 |
8:53 |
63.17 |
Half |
2:01:35 |
9:17 |
60.32 |
20M |
3:18:38 |
9:56 |
58.11 |
Mara |
4:31:42 |
10:22 |
56.28 |
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