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

Heart

50/50max
  • Show Beats/Mile

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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