Sun 17th Jan 2021 at 9:00am by Trophywife
Run > Intervals
-
Time
40:00
-
Miles
4.60
-
Min/mi
8:42
-
WAVA
57.73
-
Surface
Road
Notes & Comments
10 mins easy effort warm up including some strides, 6 x 800 metres aiming for 3.20 per interval which is 4.10 per km off 1 min - 75 seconds easy effort z2 walk recovery (added 2.5 after first 3), 2 mins easy effort cool down + stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
56.73 |
5km |
26:16 |
8:27 |
58.74 |
5M |
43:44 |
8:45 |
57.57 |
10km |
55:13 |
8:53 |
57.08 |
10M |
1:31:58 |
9:12 |
56.32 |
Half |
2:02:51 |
9:23 |
54.99 |
20M |
3:13:21 |
9:40 |
54.82 |
Mara |
4:18:16 |
9:51 |
54.25 |
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