Thu 10th Oct 2019 at 6:00pm by AngeM
Run > Intervals
-
Time
31:15
-
Miles
4.35
-
Min/mi
7:11
-
WAVA
73.73
-
Surface
Treadmill
Notes & Comments
More lone intervals on tready - blew the cobwebs out & the mud onto the gym floor..oops!
8 min w/u- 6 x 3 min on-90 sec off-w/d to 7k. Hard but sustainable. Kudos to the gent next to me having to listen to me panting for half an hour!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:35 |
6:35 |
70.90 |
5km |
21:52 |
7:02 |
74.58 |
5M |
36:13 |
7:15 |
73.47 |
10km |
45:36 |
7:20 |
73.05 |
10M |
1:15:31 |
7:33 |
72.64 |
Half |
1:40:33 |
7:41 |
71.24 |
20M |
2:37:27 |
7:52 |
71.55 |
Mara |
3:29:38 |
8:00 |
71.15 |
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