Thu 14th Nov 2019 at 9:00am by Trophywife
Run > Intervals
-
Time
26:00
-
Miles
3.00
-
Min/mi
8:40
-
WAVA
56.82
-
Surface
Road
Notes & Comments
6 mins easy effort warm up including some strides, 8 x 1 min at 90 pct effort off 60 seconds walk recovery, 4 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:00 |
8:00 |
54.81 |
5km |
27:00 |
8:41 |
56.75 |
5M |
44:58 |
9:00 |
55.58 |
10km |
56:45 |
9:08 |
55.13 |
10M |
1:34:32 |
9:27 |
54.38 |
Half |
2:06:16 |
9:38 |
53.09 |
20M |
3:18:45 |
9:56 |
52.92 |
Mara |
4:25:28 |
10:08 |
52.38 |
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