Fri 19th Jul 2019 at 9:00am by martin K
Run > Intervals
-
Time
1:03:29
-
Miles
6.30
-
Min/mi
10:05
-
WAVA
50.94
-
Cals
726
-
Surface
Road
Notes & Comments
TC 1 Mile reps x 3
1) 1 mile - 11m.29s - 11.29/mi - 116bpm
2) 0.91m - 8m.30s - 9.23/mi - 124bpm
3) 1 mile - 7m.57s 0 7.57/mi - 149bpm*
4) 527ft - 45sec - 7.34/mi - 157bpm*
5) 315ft - 2m.09s - 36.07/mi - 123bpm
6) 1 mile - 7m.56s - 7.56/mi - 147bpm*
7) 429ft - 38sec - 7.48/mi - 158bpm*
8) 275ft - 2m.04s - 39.54/mi - 128bpm
9) 1 mile - 7m.49s - 7.49/mi - 149bpm*
10) 370ft - 31sec - 7.33/mi - 162bpm*
11) 228ft - 1m.49s - 42.22/mi - 135bpm
12) 0.98m - 11m.48s - 12.00/mi - 126bpm
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:01 |
9:01 |
50.79 |
| 5km |
30:00 |
9:39 |
52.01 |
| 5M |
49:41 |
9:56 |
51.28 |
| 10km |
1:02:34 |
10:04 |
50.92 |
| 10M |
1:43:36 |
10:22 |
50.92 |
| Half |
2:17:56 |
10:32 |
50.25 |
| 20M |
3:36:00 |
10:48 |
50.85 |
| Mara |
4:47:35 |
10:59 |
50.93 |
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