Thu 10th Sep 2020 at 4:00pm by Trophywife
Run > Intervals
-
Time
40:00
-
Miles
4.50
-
Min/mi
8:53
-
WAVA
56.03
-
Surface
Road
Notes & Comments
10 mins easy effort warm up including some strides, 4 x (800, 400 metres up to 90 pct effort off 60 seconds easy effort wallk recovery) (60 between sets), 3 mins easy effort cool down
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
54.93 |
5km |
26:53 |
8:39 |
56.99 |
5M |
44:47 |
8:57 |
55.81 |
10km |
56:32 |
9:06 |
55.34 |
10M |
1:34:09 |
9:25 |
54.60 |
Half |
2:05:46 |
9:36 |
53.31 |
20M |
3:17:58 |
9:54 |
53.13 |
Mara |
4:24:26 |
10:06 |
52.58 |
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