Tue 16th Oct 2018 at 12:00pm by Flat Out Fi
Run > Intervals
- v warm
-
Time
45:53
-
Miles
6.00
-
Min/mi
7:39
-
Pacing
0%
-
WAVA
67.35
-
Surface
Road
Notes & Comments
Gorgeous sunny day for some intervals! Legs a bit tired from Sunday's race but managed to do a 10 min warm up then 1 min intervals with 30 sec recoveries x 5, up hill 2 as fast as I could then two fartleks and mile 5-6 as fast as I could go on tired legs!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:52 |
6:52 |
65.34 |
5km |
22:50 |
7:21 |
68.66 |
5M |
37:49 |
7:34 |
67.65 |
10km |
47:37 |
7:40 |
67.26 |
10M |
1:18:51 |
7:53 |
66.79 |
Half |
1:44:59 |
8:01 |
65.44 |
20M |
2:44:24 |
8:13 |
65.60 |
Mara |
3:38:53 |
8:21 |
65.15 |
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