Tue 8th Sep 2020 at 11:00pm by Trophywife
Run > Hill Work
-
Time
40:00
-
Miles
4.00
-
Min/mi
10:00
-
WAVA
49.63
-
Surface
Road
Notes & Comments
10 mins easy effort warm up including some strides, 2 x 8 mins Kenyan Hills threshold effort off 2 mins easy effort jog recovery then 8 x 30 seconds uphill effort only up to 90 pct effort off an easy effort jog recovery back to your starting point, 2 mins easy effort cool down + stretch
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:03 |
9:03 |
48.45 |
| 5km |
30:30 |
9:49 |
50.24 |
| 5M |
50:49 |
10:10 |
49.18 |
| 10km |
1:04:09 |
10:19 |
48.77 |
| 10M |
1:46:50 |
10:41 |
48.12 |
| Half |
2:22:42 |
10:54 |
46.98 |
| 20M |
3:44:37 |
11:14 |
46.83 |
| Mara |
5:00:01 |
11:27 |
46.35 |
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