Wed 8th May 2019 at 6:00pm by JogWalker
Run > Intervals
-
Time
23:00
-
Miles
2.31
-
Min/mi
9:57
-
WAVA
47.70
-
Cals
316
-
Surface
Treadmill
Notes & Comments
5 minute warm up
*****
1 minute at 10.2
1 minute at 12.2 kph
1 minute at 8.0
Repeat 6 times.
Total 23 minutes
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:28 |
9:28 |
46.44 |
5km |
31:29 |
10:08 |
47.54 |
5M |
52:09 |
10:26 |
46.78 |
10km |
1:05:39 |
10:34 |
46.43 |
10M |
1:48:43 |
10:52 |
46.37 |
Half |
2:24:45 |
11:03 |
45.74 |
20M |
3:46:40 |
11:20 |
46.29 |
Mara |
5:01:47 |
11:31 |
46.36 |
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