Notes
11K. Easy pace 5/10 effort first 7k. Medium effort 7/10 8-9k. > Tempo effort 8.5/10 at 10k. Last k cooldown.
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Full distance pace at specific distances
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5.0 km: 00:29:06 05:49/km 09:22/mi
5.0 mi: 00:44:56 05:35/km 08:59/mi
10.0 km: 00:54:32 05:27/km 08:47/mi
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11.0 km: 01:00:00 05:29/km 08:49/mi
6.8 mi: 01:00:00 05:29/km 08:49/mi
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Split and pace per km
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1.0 km: 06:44 06:44/km 10:51/mi <<< Warmup
2.0 km: 05:59 05:59/km 09:38/mi <<< Easy pace
3.0 km: 05:34 05:34/km 08:57/mi
4.0 km: 05:29 05:29/km 08:50/mi
5.0 km: 05:20 05:20/km 08:35/mi
6.0 km: 05:18 05:18/km 08:32/mi
7.0 km: 05:13 05:13/km 08:24/mi
8.0 km: 05:05 05:05/km 08:11/mi <<< Medium effort
9.0 km: 05:09 05:09/km 08:17/mi
10.0 km: 04:42 04:42/km 07:33/mi <<< Tempo pace
11.0 km: 05:28 05:42/km 09:11/mi <<< Cooldown
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Split and pace per mile
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1.0 mi: 10:28 06:30/km 10:28/mi
2.0 mi: 09:06 05:39/km 09:06/mi
3.0 mi: 08:36 05:21/km 08:36/mi
4.0 mi: 08:35 05:20/km 08:35/mi
5.0 mi: 08:12 05:06/km 08:12/mi
6.0 mi: 07:59 04:58/km 07:59/mi
6.8 mi: 07:04 05:26/km 08:45/mi
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