Sun 11th Jul 2021 at 6:00pm by monkeysmiff
Run > Intervals
-
Time
28:00
-
Miles
3.77
-
Min/mi
7:26
-
WAVA
74.14
-
Surface
Treadmill
Notes & Comments
30secs 12.1k 3mins from 12.5k with 10sec increments to 13.1k 1k increment each segment. from 18mins up to 13.2k. Last segment up to 14.5k
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:00 |
6:00 |
81.29 |
5km |
22:22 |
7:12 |
76.20 |
5M |
38:51 |
7:46 |
71.65 |
10km |
49:59 |
8:03 |
69.75 |
10M |
1:26:49 |
8:41 |
66.22 |
Half |
1:58:45 |
9:04 |
63.27 |
20M |
3:14:00 |
9:42 |
61.01 |
Mara |
4:25:21 |
10:08 |
59.12 |
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