Tue 15th Sep 2020 at 7:00pm by Trophywife
Run > General
-
Time
30:00
-
Miles
3.60
-
Min/mi
8:20
-
WAVA
59.34
-
Surface
Road
Notes & Comments
10 mins easy effort warm up including some strides 15 mins at threshold effort z4 5 mins easy effort cool down stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
57.70 |
5km |
25:37 |
8:15 |
59.81 |
5M |
42:40 |
8:32 |
58.58 |
10km |
53:52 |
8:40 |
58.08 |
10M |
1:29:42 |
8:58 |
57.31 |
Half |
1:59:49 |
9:09 |
55.95 |
20M |
3:08:36 |
9:26 |
55.77 |
Mara |
4:11:56 |
9:37 |
55.19 |
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