Tue 31st Mar 2020 at 1:00pm by Trophywife
Run > Intervals
-
Time
32:30
-
Miles
3.30
-
Min/mi
9:51
-
WAVA
50.13
-
Surface
Road
Notes & Comments
5 mins easy effort warm up including some strides, 2 x (6 x 1 min at 90 pct effort off 1 min easy effort recovery) with 2 mins easy effort recovery between sets, 5 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:02 |
9:02 |
48.54 |
5km |
30:28 |
9:48 |
50.29 |
5M |
50:44 |
10:09 |
49.26 |
10km |
1:04:03 |
10:18 |
48.84 |
10M |
1:46:41 |
10:40 |
48.19 |
Half |
2:22:30 |
10:53 |
47.05 |
20M |
3:44:18 |
11:13 |
46.89 |
Mara |
4:59:36 |
11:26 |
46.41 |
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