Mon 13th May 2019 at 11:00am by *julesS*
Run > Intervals
- warm
-
Time
32:00
-
Miles
2.01
-
Min/mi
15:55
-
WAVA
29.85
-
Surface
Road
Notes & Comments
Interval session, the first in quite a while! Had the day off so took advantage. Another lovely day. Very quiet on the busway at this time, but was getting a lot busier at lunchtime. Quite pleased with how this went overall.
After 2 miles warm up (and followed by 2 miles run home); 0.25m x 8 with 2 mins recoveries (generous for the first one back).
0.25m 1:55 7:40/mi
0.26m 1:56 7:29/mi
0.25m 1:54 7:40/mi
0.25m 1:52 7:31/mi
0.25m 1:51 7:26/mi
0.25m 1:50 7:23/mi
0.25m 1:50 7:23/mi
0.25m 1:47 7:10/mi
END.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:54 |
14:54 |
29.24 |
5km |
51:33 |
16:36 |
29.53 |
5M |
1:26:49 |
17:22 |
28.60 |
10km |
1:50:09 |
17:44 |
28.21 |
10M |
3:05:30 |
18:33 |
27.52 |
Half |
4:09:20 |
19:02 |
26.70 |
20M |
6:36:20 |
19:49 |
26.36 |
Mara |
8:52:43 |
20:20 |
25.92 |
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