Thu 4th Jul 2019 at 9:00am by monkeysmiff
Run > Fartleks
-
Time
28:00
-
Miles
3.78
-
Min/mi
7:24
-
WAVA
72.74
-
Cals
341
-
Surface
Treadmill
Notes & Comments
30sec 12kph jog (apart from last segment at 11.5kph) between
7-8min runs from 12.5k up with 30sec increments to 13.2,3,4,5
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:59 |
5:59 |
79.72 |
5km |
22:18 |
7:11 |
74.74 |
5M |
38:44 |
7:45 |
70.24 |
10km |
49:50 |
8:01 |
68.36 |
10M |
1:26:33 |
8:39 |
64.87 |
Half |
1:58:23 |
9:02 |
61.95 |
20M |
3:13:24 |
9:40 |
59.69 |
Mara |
4:24:33 |
10:06 |
57.80 |
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