Thu 26th Aug 2021 at 6:00pm by Trophywife
Run > Intervals
-
Time
39:00
-
Miles
4.20
-
Min/mi
9:17
-
WAVA
53.91
-
Surface
Road
Notes & Comments
10 mins easy effort warm up including some strides, 10 x 1 min at 90 pct effort off 60 seconds easy effort walk recovery, 10 mins easy effort cool-down + stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:22 |
8:22 |
52.78 |
5km |
28:14 |
9:05 |
54.65 |
5M |
47:01 |
9:24 |
53.55 |
10km |
59:21 |
9:33 |
53.10 |
10M |
1:38:51 |
9:53 |
52.39 |
Half |
2:12:02 |
10:05 |
51.16 |
20M |
3:27:50 |
10:24 |
51.00 |
Mara |
4:37:37 |
10:36 |
50.47 |
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