Thu 13th Aug 2020 at 2:00pm by Middler
Run > Intervals
- drizzle
- warm
-
Time
39:14
-
Miles
3.79
-
Min/mi
10:21
-
WAVA
56.48
-
Cals
353
-
Surface
Road
Notes & Comments
Used NRC “All over the pace” guided session. Awesome fun and had me smiling through a lot of it. Foot a little tender and right calf was feeling the strain at times. 5 mins at recovery pace, 2 mins recovery pace, 2 x 10k pace, 1 x 5k pace, 2 x mile pace, 2mins recovery pace, 1x mile pace, 1 x 5k, 1 x 10k, 2 min recovery pace, 3 min of 1 x 5k, 10k, mile pace
7:19,6:41,5:35,4:19,5:12,4:32,4:33,5:57,4:47,4:57,4:38,5:54,5:18
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:03 |
9:03 |
57.10 |
5km |
31:31 |
10:09 |
57.29 |
5M |
53:14 |
10:39 |
55.49 |
10km |
1:07:37 |
10:53 |
54.75 |
10M |
1:54:11 |
11:25 |
53.57 |
Half |
2:33:43 |
11:44 |
52.05 |
20M |
4:04:56 |
12:15 |
51.59 |
Mara |
5:29:44 |
12:35 |
50.87 |
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