Thu 31st Dec 2020 at 1:00pm by Trophywife
Run > Hill Work
-
Time
51:00
-
Miles
5.50
-
Min/mi
9:16
-
WAVA
54.46
-
Surface
Road
Notes & Comments
13 mins easy effort warm up including some strides, 2 x 8 mins Kenyan Hills at threshold effort off 60 seconds easy effort jog recovery, 3 mins easy effort jog / walk recovery then 6 x 30 seconds hard effort then 30 secs jog recovery (amended - no hills way back), 12 mins easy effort cool down + stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
53.85 |
5km |
27:39 |
8:54 |
55.80 |
5M |
46:03 |
9:13 |
54.67 |
10km |
58:08 |
9:21 |
54.21 |
10M |
1:36:49 |
9:41 |
53.49 |
Half |
2:09:19 |
9:52 |
52.24 |
20M |
3:23:33 |
10:11 |
52.07 |
Mara |
4:31:53 |
10:23 |
51.53 |
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