Tue 15th Sep 2020 at 10:00am by monkeysmiff
Run > Fartleks
v warm
-
Time
36:10
-
Miles
4.97
-
Min/mi
7:17
-
WAVA
75.65
-
Surface
Treadmill
Notes & Comments
30secs jog at 12.1kph then 4.5mins running from 13kph with 30sec increments up to 13.5kph (or 13.1kph up or 13.2kph up) last segment 13.3kph up to 14.5kph for 6mins 10secs.
So hot, barely any air and sweating like a pig - surely not good in covid times, they need to f-ing sort the aircon.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:38 |
5:38 |
85.61 |
| 5km |
20:58 |
6:45 |
80.37 |
| 5M |
36:25 |
7:17 |
75.56 |
| 10km |
46:52 |
7:33 |
73.53 |
| 10M |
1:21:23 |
8:08 |
69.81 |
| Half |
1:51:19 |
8:30 |
66.68 |
| 20M |
3:01:51 |
9:06 |
64.27 |
| Mara |
4:08:45 |
9:30 |
62.25 |
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