Thu 5th Dec 2019 at 6:00am by Gareth L
Run > Intervals
baltic
-
Time
45:22
-
Miles
5.50
-
Min/mi
8:15
-
WAVA
59.30
-
Surface
Road
Notes & Comments
Very cold sub zero degrees morning, wasn't going to out and stay in and do a gym sesh, but decided to go, but eased back a little on the interval intensity as a precaution, so did 15min up then 2x5mins, 2x4mins and a 2min interval to finish (20min tot) with usual walk recoveries easy warm down. Wasnt too bad but probably only pushed 80-85%.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:27 |
7:27 |
59.01 |
| 5km |
24:46 |
7:58 |
60.43 |
| 5M |
41:00 |
8:12 |
59.50 |
| 10km |
51:38 |
8:19 |
59.03 |
| 10M |
1:25:30 |
8:33 |
58.96 |
| Half |
1:53:50 |
8:41 |
58.16 |
| 20M |
2:58:15 |
8:55 |
58.86 |
| Mara |
3:57:20 |
9:04 |
58.95 |
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