Thu 31st Oct 2019 at 7:00pm by Fox on a run
Run > Track Session
cold
-
Time
46:39
-
Miles
5.00
-
Min/mi
9:20
-
WAVA
51.88
-
Surface
Track
Notes & Comments
0.76 mile warm-up, 3 x 1k session with 200m recovery jogs (1st, 3rd & 5th efforts out of total session of 5 x 1k) 2.25 mile cool down / very easy extended run home.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:28 |
8:28 |
51.51 |
| 5km |
28:10 |
9:04 |
52.70 |
| 5M |
46:39 |
9:20 |
51.85 |
| 10km |
58:44 |
9:27 |
51.45 |
| 10M |
1:37:16 |
9:44 |
51.38 |
| Half |
2:09:30 |
9:53 |
50.67 |
| 20M |
3:22:47 |
10:08 |
51.28 |
| Mara |
4:29:59 |
10:18 |
51.36 |
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