Wed 16th Oct 2019 at 6:00am by Gareth L
Run > Hill Work
-
Time
45:00
-
Miles
5.00
-
Min/mi
9:00
-
WAVA
54.24
-
Surface
Road
Notes & Comments
15min warm up to Borden hill, bit sluggish. 4x 2min hills flat out up to Borden, jog back down, really tough, 2.00, 2.00 1.57 2.00, then a further 2no 2min intervals on flat back home.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
53.83 |
5km |
27:10 |
8:45 |
55.09 |
5M |
45:00 |
9:00 |
54.22 |
10km |
56:39 |
9:07 |
53.81 |
10M |
1:33:49 |
9:23 |
53.74 |
Half |
2:04:55 |
9:32 |
53.00 |
20M |
3:15:37 |
9:47 |
53.63 |
Mara |
4:20:26 |
9:56 |
53.72 |
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