Sat 1st May 2021 at 9:00pm by Trophywife
Run > General
-
Time
48:00
-
Miles
5.00
-
Min/mi
9:36
-
WAVA
52.47
-
Surface
Road
Notes & Comments
7 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 45 seconds easy effort walk recovery, 4 mins easy effort cool down + stretch
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:33 |
8:33 |
51.65 |
| 5km |
28:49 |
9:17 |
53.54 |
| 5M |
48:00 |
9:36 |
52.45 |
| 10km |
1:00:36 |
9:45 |
52.01 |
| 10M |
1:40:55 |
10:06 |
51.32 |
| Half |
2:14:48 |
10:17 |
50.11 |
| 20M |
3:32:11 |
10:37 |
49.95 |
| Mara |
4:43:26 |
10:49 |
49.43 |
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