Thu 10th Oct 2019 at 6:00pm by jeronimo
Run > Intervals
-
Time
45:00
-
Miles
5.50
-
Min/mi
8:11
-
WAVA
60.30
-
Surface
Road
Notes & Comments
1 mile warmup
then 2 sets of 11:30 mins
500m hard, 250m easy * 4 (6 laps) = 3k
with 2 min interval
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:23 |
7:23 |
60.02 |
5km |
24:34 |
7:54 |
61.42 |
5M |
40:41 |
8:08 |
60.48 |
10km |
51:13 |
8:15 |
60.03 |
10M |
1:24:48 |
8:29 |
59.98 |
Half |
1:52:55 |
8:37 |
59.17 |
20M |
2:56:49 |
8:50 |
59.87 |
Mara |
3:55:25 |
8:59 |
59.96 |
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