Tue 30th Apr 2024 at 6:43pm by simonkissam
Run > Track Session
-
Time
29:53
-
Miles
3.98
-
Min/mi
7:31
-
Pacing
0%
-
WAVA
55.61
-
Surface
Road
Notes & Comments
1) 0mi - 5:19(0/mi)
2) 0mi - 1:33(0/mi)
3) 0mi - 5:14(0/mi)
4) 0mi - 1:32(0/mi)
5) 0mi - 5:16(0/mi)
6) 0mi - 1:30(0/mi)
7) 0mi - 1:12(0/mi)
8) 0mi - 1:31(0/mi)
9) 0mi - 1:13(0/mi)
10) 0mi - 1:35(0/mi)
11) 0mi - 1:11(0/mi)
12) 0mi - 1:32(0/mi)
13) 0mi - 1:09(0/mi)
14) 0mi - 6(0/mi)
3x1600 at threshold/tempo in 5:19, 5:14, 5:16 then 4x400m @ 5k in 72, 73, 71, 69. 90s standing rest throughout. With jason, kevin, and andrew. Good little squad. Pacing wasn't always the smoothest, and ran the last 400 too fast which I was leading, but as jason said 'the vibes were right'. Quite an easy workout on paper, but didn't feel super easy, probably can blame being at work for ten hours. Still made it thru without like struggling, tho first 400 did feel rough. Last workout with prtc before I enter my 2-4 week md era. Which is cool.
5:19 1:33 5:14 1:32 5:16 1:30 1:12 1:31 1:13 1:35 1:11 1:32 1:09 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.00 |
29:53 |
29:53 |
INF:00:00 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
54.70 |
5km |
22:59 |
7:24 |
55.91 |
5M |
38:04 |
7:37 |
55.34 |
10km |
47:55 |
7:43 |
55.10 |
10M |
1:19:21 |
7:56 |
55.14 |
Half |
1:45:39 |
8:04 |
54.45 |
20M |
2:45:26 |
8:16 |
55.10 |
Mara |
3:40:16 |
8:24 |
55.19 |
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