Tue 3rd Sep 2019 at 7:00pm by Trophywife
Run > Intervals
-
Time
35:30
-
Miles
3.50
-
Min/mi
10:09
-
WAVA
48.42
-
Surface
Treadmill
Notes & Comments
11 mins easy effort warm up including some strides, 4 x 800 metres at 90 pct effort off 60 seconds easy effort walk recovery, 1 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:16 |
9:16 |
47.02 |
5km |
31:15 |
10:04 |
48.72 |
5M |
52:02 |
10:24 |
47.71 |
10km |
1:05:41 |
10:34 |
47.31 |
10M |
1:49:24 |
10:56 |
46.67 |
Half |
2:26:08 |
11:09 |
45.56 |
20M |
3:50:01 |
11:30 |
45.41 |
Mara |
5:07:15 |
11:44 |
44.94 |
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