Mon 7th Sep 2020 at 5:00pm by Uwe
Run > Hill Work
-
Time
24:43
-
Miles
2.20
-
Min/mi
11:14
-
WAVA
45.42
-
Surface
Mixed
Notes & Comments
Took it easy although the final sprint was quite fast. Included 6 x 160m hill sprints at the rates of 9:30, 8:20, 7:30, 8:40, 7:50 and 6:30.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:43 |
10:43 |
44.21 |
5km |
35:38 |
11:28 |
45.33 |
5M |
59:01 |
11:48 |
44.77 |
10km |
1:14:18 |
11:57 |
44.49 |
10M |
2:03:02 |
12:18 |
44.52 |
Half |
2:43:48 |
12:30 |
43.96 |
20M |
4:16:31 |
12:50 |
44.48 |
Mara |
5:41:31 |
13:02 |
44.55 |
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