Thu 22nd Aug 2019 at 8:00am by martin K
Run > Intervals
-
Time
54:36
-
Miles
5.04
-
Min/mi
10:50
-
WAVA
47.05
-
Cals
574
-
Surface
Road
Notes & Comments
TC 400m x 10
1) 1 mile - 11m.28s - 11.28/mi - 103bpm
2) 0.55m - 5m.11s - 9.31/mi - 114bpm
3) 0.17m - 1m.12s - 7.05/mi - 152bpm*
4) 519ft - 1m.28s - 14.56/mi - 124bpm
5) 0.24m - 1m.41s - 7.10/mi - 148bpm*
6) 302ft - 1m.02s - 18.14/mi - 133bpm
7) 0.19m - 1m.18s - 6.45/mi - 138bpm*
8) 246ft - 1m.07s - 24.02/mi - 129bpm
9) 0.19m - 1m.15s - 6.46/mi - 141bpm*
10) 404ft - 1m.18s - 17.08/mi - 131bpm
11) 0.17m - 1m.09s - 6.47/mi - 148bpm*
12) 299ft - 1m.10s - 20.45/mi - 131bpm
13) 0.20m - 1m.21s - 6.47/mi - 145bpm*
14) 282ft - 1m.02s - 19.35/mi - 138bpm
15) 0.19m - 1m.17s - 6.39/mi - 145bpm*
16) 254ft - 1m.01s - 21.29/mi - 136bpm
17) 0.16m - 1m.04s - 6.55/mi - 144bpm*
18) 256ft - 1m.08s - 23.27/mi - 138bpm
19) 0.22m - 1m.27s - 6.45/mi - 148bpm*
20) 196ft - 56sec - 25.36/mi - 143bpm
21) 0.22m - 1m.29s - 6.52/mi - 150bpm*
22) 1 mile - 14m.01s - 14.01/mi - 116bpm
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:50 |
9:50 |
46.57 |
5km |
32:42 |
10:32 |
47.71 |
5M |
54:08 |
10:50 |
47.07 |
10km |
1:08:10 |
10:58 |
46.74 |
10M |
1:52:53 |
11:17 |
46.73 |
Half |
2:30:17 |
11:28 |
46.12 |
20M |
3:55:21 |
11:46 |
46.67 |
Mara |
5:13:20 |
11:58 |
46.74 |
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