Thu 18th Feb 2021 at 6:00am by DTB
Run > Hill Work
-
Time
45:15
-
Miles
3.73
-
Min/mi
12:08
-
WAVA
37.75
-
Asc(m)
600
-
Surface
Treadmill
Notes & Comments
10%. Was going to go for a 7k 15% but calf muscles a bit twitchy so wanted something easier. Aiming for a 48min 6k at the start. Splits of 7:47, 7:25, 7:30, 7:29, 7:34 and 7:30 so 7:47, 15:12, 22:42, 30:11, 37:45 and 45:15. Sets me up for 8k in 1hr. Tactic was to always do each 250m split in <2 mins. Used calf guards and Hokas with orthotics. No foot pain. Kept above 7.2kmph always (so 8:17ks if did nothing) running at 8.4-10 as needed.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:13 |
11:13 |
37.11 |
| 5km |
37:17 |
12:00 |
37.97 |
| 5M |
1:01:44 |
12:21 |
37.30 |
| 10km |
1:17:43 |
12:30 |
36.98 |
| 10M |
2:08:43 |
12:52 |
36.88 |
| Half |
2:51:22 |
13:05 |
36.36 |
| 20M |
4:28:21 |
13:25 |
36.79 |
| Mara |
5:57:17 |
13:38 |
36.85 |
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