Fri 3rd Apr 2020 at 1:00pm by Trophywife
Run > Tempo
-
Time
35:30
-
Miles
4.00
-
Min/mi
8:53
-
WAVA
55.93
-
Surface
Road
Notes & Comments
4 mins easy effort warm up including some strides 2 x 6 mins at threshold effort off 60 seconds 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 easy effort walk jog recovery 6 mins threshold effort 3.5 mins easy effort cool down stretch
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:02 |
8:02 |
54.59 |
| 5km |
27:05 |
8:43 |
56.57 |
| 5M |
45:06 |
9:01 |
55.42 |
| 10km |
56:56 |
9:10 |
54.95 |
| 10M |
1:34:49 |
9:29 |
54.22 |
| Half |
2:06:39 |
9:40 |
52.93 |
| 20M |
3:19:20 |
9:58 |
52.77 |
| Mara |
4:26:16 |
10:10 |
52.22 |
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