Wed 15th Jan 2020 at 1:00pm by Trophywife
Run > Tempo
-
Time
36:00
-
Miles
4.20
-
Min/mi
8:34
-
WAVA
57.99
-
Surface
Road
Notes & Comments
12 mins easy effort, 10 mins steady effort, 10 mins threshold effort, 4 mins easy effort cool down + stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:44 |
7:44 |
56.70 |
5km |
26:03 |
8:23 |
58.82 |
5M |
43:24 |
8:41 |
57.59 |
10km |
54:47 |
8:49 |
57.10 |
10M |
1:31:15 |
9:08 |
56.34 |
Half |
2:01:53 |
9:18 |
55.00 |
20M |
3:11:51 |
9:36 |
54.82 |
Mara |
4:16:16 |
9:47 |
54.26 |
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