Wed 31st Mar 2021 at 9:00am by Middler
Run > Fartleks
warm
-
Time
33:16
-
Miles
3.33
-
Min/mi
9:59
-
WAVA
58.30
-
Cals
323
-
Surface
Road
Notes & Comments
Canal. Fishing competition on so decided to do fartleks rather than intervals. Varied between 2’30” and 30” bursts, longer ones around 5’km speed, shorter ones at 4’30”. Realised that to achieve 5k goal time I will have to maintain 4’30”for the whole distance which is pretty scary and seems impossible. However, as with marathon training where you think you will never be able to run that far, you just have to approach it in sections and build slowly. It’s not impossible.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:51 |
8:51 |
58.39 |
| 5km |
30:49 |
9:55 |
58.59 |
| 5M |
52:03 |
10:25 |
56.75 |
| 10km |
1:06:07 |
10:38 |
55.99 |
| 10M |
1:51:38 |
11:10 |
54.79 |
| Half |
2:30:18 |
11:28 |
53.23 |
| 20M |
3:59:29 |
11:58 |
52.76 |
| Mara |
5:22:23 |
12:18 |
52.03 |
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