Tue 30th Jul 2019 at 6:00am by Gareth L
Run > Intervals
- breezy
-
Time
49:47
-
Miles
6.21
-
Min/mi
8:01
-
WAVA
60.70
-
Surface
Mixed
Notes & Comments
10 minute warm up then 5 x 5min intervals run around 5km race pace, approx. 3.55-4min/km, with 2.30 recoveries between. Was quite warm and breezy and as usual this was a tough session around Milton Creek trail, final effort on the road back. Went ok.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:11 |
7:11 |
60.71 |
5km |
23:54 |
7:42 |
62.11 |
5M |
39:34 |
7:55 |
61.14 |
10km |
49:49 |
8:01 |
60.66 |
10M |
1:22:29 |
8:15 |
60.58 |
Half |
1:49:50 |
8:23 |
59.75 |
20M |
2:51:59 |
8:36 |
60.46 |
Mara |
3:48:59 |
8:44 |
60.55 |
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