Thu 5th Dec 2019 at 7:00am by Trophywife
Run > Intervals
-
Time
55:00
-
Miles
6.00
-
Min/mi
9:10
-
WAVA
54.88
-
Surface
Road
Notes & Comments
10 mins easy effort warm up including some strides, 10 mins flat threshold effort, 90 seconds easy effort jog recovery then 6 x 1 min at 90 pct effort off 60 seconds easy effort jog recovery, 15 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
54.47 |
5km |
27:10 |
8:45 |
56.40 |
5M |
45:14 |
9:03 |
55.25 |
10km |
57:06 |
9:11 |
54.79 |
10M |
1:35:06 |
9:31 |
54.05 |
Half |
2:07:02 |
9:42 |
52.77 |
20M |
3:19:58 |
10:00 |
52.60 |
Mara |
4:27:06 |
10:12 |
52.06 |
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