Fri 7th Aug 2020 at 9:00am by Middler
Run > Intervals
- warm
-
Time
25:24
-
Miles
2.50
-
Min/mi
10:10
-
WAVA
55.76
-
Cals
244
-
Surface
Road
Notes & Comments
Welham Lane. Used NRC Rhythm and Roll guided interval session, which was ace! Foot was ok with it too. Did follow this with a strength session so will have to see how foot copes long term.
10 x 30’ intervals at 4:29,4:43,4:25,4:39,4:57,4:51,4:46,5:00,5:14,4:53 1 x 3min @ 5:19
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:16 |
9:16 |
55.11 |
5km |
32:16 |
10:23 |
55.30 |
5M |
54:29 |
10:54 |
53.56 |
10km |
1:09:13 |
11:08 |
52.83 |
10M |
1:56:53 |
11:41 |
51.67 |
Half |
2:37:21 |
12:01 |
50.20 |
20M |
4:10:43 |
12:32 |
49.72 |
Mara |
5:37:31 |
12:53 |
49.01 |
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