Fri 29th Nov 2019 at 6:00am by Gareth L
Run > Hill Work
cold
-
Time
40:00
-
Miles
5.00
-
Min/mi
8:00
-
WAVA
61.02
-
Surface
Road
Notes & Comments
Warm up then hill session at Borden. 3x 2min hill reps flat out , walk/jog back down, then further 2x 2mins hard on way back home on the flat down Borden Lane. Hill reps were hard as usual - 2.05 2.00 2.01. Not full session but will do same again with extra reps next week. Quite a cold morning.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:16 |
7:16 |
60.50 |
| 5km |
24:09 |
7:46 |
61.97 |
| 5M |
40:00 |
8:00 |
60.99 |
| 10km |
50:22 |
8:06 |
60.52 |
| 10M |
1:23:24 |
8:20 |
60.45 |
| Half |
1:51:02 |
8:29 |
59.63 |
| 20M |
2:53:53 |
8:42 |
60.34 |
| Mara |
3:51:30 |
8:50 |
60.43 |
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