Sat 23rd Nov 2019 at 1:00pm by Trophywife
Run > Tempo
-
Time
38:40
-
Miles
4.15
-
Min/mi
9:19
-
WAVA
53.33
-
Surface
Road
Notes & Comments
.75m easy effort warm up including some strides, 8 mins Kenyan Hills, 8 mins flat 8 mins hills at threshold effort off 90 seconds seconds easy effort recovery, .25m easy effort cool down stretch
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:25 |
8:25 |
52.10 |
| 5km |
28:21 |
9:07 |
54.04 |
| 5M |
47:13 |
9:27 |
52.93 |
| 10km |
59:36 |
9:36 |
52.49 |
| 10M |
1:39:16 |
9:56 |
51.79 |
| Half |
2:12:36 |
10:07 |
50.56 |
| 20M |
3:28:43 |
10:26 |
50.39 |
| Mara |
4:38:48 |
10:38 |
49.87 |
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