Sat 23rd Nov 2019 at 8:00am by Gareth L
Run > Intervals
-
Time
59:00
-
Miles
6.84
-
Min/mi
8:38
-
WAVA
57.17
-
Surface
Road
Notes & Comments
4km warm up from the leas to sheerness, then 5 x1km intervals with 90 secs recovery between. 2km warm down. Intervals were hard as lacking pace at the moment, so km splits only 3.55 4.02 4.00 4.04 4.02.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
57.22 |
5km |
25:34 |
8:14 |
58.54 |
5M |
42:20 |
8:28 |
57.63 |
10km |
53:17 |
8:35 |
57.21 |
10M |
1:28:15 |
8:50 |
57.13 |
Half |
1:57:29 |
8:58 |
56.36 |
20M |
3:03:59 |
9:12 |
57.03 |
Mara |
4:04:57 |
9:21 |
57.11 |
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