Fri 27th Mar 2020 at 10:00pm by Trophywife
Run > Intervals
-
Time
38:00
-
Miles
4.00
-
Min/mi
9:30
-
WAVA
52.25
-
Surface
Road
Notes & Comments
5 mins easy effort warm up including some strides, 2 x 6 min at TH effort off 60 seconds easy effort recovery, 2 mins easy effort jog recovery then 5 x 30 seconds at 90 pct effort off 30 seconds walk recovery, 2 mins recovery, 6 mins TH, 5 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
50.99 |
5km |
28:59 |
9:20 |
52.86 |
5M |
48:16 |
9:39 |
51.78 |
10km |
1:00:56 |
9:48 |
51.34 |
10M |
1:41:29 |
10:09 |
50.65 |
Half |
2:15:34 |
10:21 |
49.45 |
20M |
3:33:23 |
10:40 |
49.29 |
Mara |
4:45:01 |
10:53 |
48.78 |
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