Sat 31st Aug 2019 at 9:00am by Trophywife

Run > Intervals

  • Time
    35:50
  • Miles
    4.20
  • Min/mi
    8:32
  • WAVA
    57.88
  • Surface
    Road

Notes & Comments

7 mins easy effort warm up including some strides 10 x 400 metres alternating between 400 metres at your fastest parkrun pace this year and 400 metres at faster than your fastest parkrun pace this year off 60 seconds easy effort walk recovery 3 mins easy effort cool down stretch
6:59, 6:51, 6:43, 6:45, 6:46, 6:58, 7:10 (uphill), 6:21 (down), 6:42, 6:43.

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 56.58
5km 25:56 8:21 58.70
5M 43:12 8:38 57.47
10km 54:32 8:47 56.98
10M 1:30:49 9:05 56.22
Half 2:01:19 9:16 54.88
20M 3:10:58 9:33 54.70
Mara 4:15:04 9:44 54.14
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