Wed 17th Aug 2022 at 10:00am by Trophywife
Run > Intervals
-
Time
46:00
-
Miles
5.00
-
Min/mi
9:12
-
WAVA
55.18
-
Surface
Road
Notes & Comments
10 mins easy effort warm-up including some strides, 10 x 90 seconds all up to 90 pct effort all off 90 seconds walk recovery, 6 mins easy effort cool-down + stretch
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
54.27 |
5km |
27:37 |
8:53 |
56.30 |
5M |
46:00 |
9:12 |
55.15 |
10km |
58:04 |
9:21 |
54.70 |
10M |
1:36:43 |
9:40 |
53.98 |
Half |
2:09:11 |
9:52 |
52.72 |
20M |
3:23:21 |
10:10 |
52.56 |
Mara |
4:31:37 |
10:22 |
52.02 |
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