Tue 6th Apr 2021 at 9:00am by Middler
Run > Intervals
breezy
cold
-
Time
44:19
-
Miles
4.63
-
Min/mi
9:34
-
WAVA
61.53
-
Cals
452
-
Surface
Trail
Notes & Comments
NRC “Run strong. Repeat” guided interval session. 4 x 90’ 5k pace, 1 x 90’ mile pace, repeat. Ran along the canal which is great for intervals.
4 x 5k 4:57,5:06,5:00,5:00 mile 4:27 4x5 4:54,5:04,5:14,4:51 mile 4:44
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:12 |
8:12 |
63.02 |
| 5km |
28:34 |
9:12 |
63.20 |
| 5M |
48:14 |
9:39 |
61.24 |
| 10km |
1:01:16 |
9:52 |
60.43 |
| 10M |
1:43:28 |
10:21 |
59.12 |
| Half |
2:19:17 |
10:38 |
57.44 |
| 20M |
3:41:56 |
11:06 |
56.93 |
| Mara |
4:58:46 |
11:24 |
56.14 |
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