Sat 24th Apr 2021 at 6:00pm by Trophywife
Run > Intervals
-
Time
40:00
-
Miles
4.00
-
Min/mi
10:00
-
WAVA
49.99
-
Surface
Road
Notes & Comments
3 mins easy effort warm up including some strides then 6 x 90 seconds up to and at 90 pct effort z5 off 75 seconds easy effort walk recovery, 2 mins easy effort walk / jog recovery then 6 x 1 min up to and at 90 pct effort z5 off 1 min easy effort walk recovery, 2 mins easy effort walk / jog recovery then 6 x 30 seconds up to and at 90 pct effort z5 off 30 seconds easy effort walk recovery, 2 mins easy effort cool down + stretch
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:03 |
9:03 |
48.79 |
| 5km |
30:30 |
9:49 |
50.59 |
| 5M |
50:49 |
10:10 |
49.54 |
| 10km |
1:04:09 |
10:19 |
49.13 |
| 10M |
1:46:50 |
10:41 |
48.48 |
| Half |
2:22:42 |
10:54 |
47.34 |
| 20M |
3:44:37 |
11:14 |
47.19 |
| Mara |
5:00:01 |
11:27 |
46.70 |
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