Thu 15th Aug 2019 at 6:00am by Gareth L
Run > Hill Work
-
Time
45:00
-
Miles
5.00
-
Min/mi
9:00
-
WAVA
53.78
-
Surface
Road
Notes & Comments
Good session, legs much better today.
Warm up to bottom of Borden Hill, then 4x long hill reps, flat out. 2.00, 1.59 1.58 1.58. walk/jog recoveries back down. Additional 2x 2min on flat Cryals Lane, Staplehurst Road on way back. Jog to finish.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
53.40 |
5km |
27:10 |
8:45 |
54.64 |
5M |
45:00 |
9:00 |
53.75 |
10km |
56:39 |
9:07 |
53.34 |
10M |
1:33:49 |
9:23 |
53.26 |
Half |
2:04:55 |
9:32 |
52.53 |
20M |
3:15:37 |
9:47 |
53.16 |
Mara |
4:20:26 |
9:56 |
53.24 |
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