Notes
WORKED HARD FIRST TIME BACK SINCE LAST YEAR.
8X1.5 M REVERSE. WITH 1 MIN RECOVER
MILE SPLITS:
5:44
5:49
5:57
5:40
BEST WAS 4:26 PACE. AHEAD OF LATITIA FOR 5/6 OF THEM.
50/50 WITH NORGATE, AND MOSTLY AHEAD OF SCHOLES
832 m per interval average
2.59 minutes to cover832 m
800m pace is therefore 173seconds - 2m53
Mcmillan data when i inputted 40m for 10K
Speed Workouts
Middle Distance Runners Long Distance Runners
400m 1:22.9 to 1:26.4 1:24.6 to 1:29.4
800m 2:49.1 to 2:56.9 2:56.7 to 3:04.9************
1000m 3:40.8 to 3:51.1 3:46.3 to 3:55.0
1200m 4:25.3 to 4:37.3 4:31.5 to 4:45.3
1600m 6:02.1 to 6:16.0 6:09.8 to 6:23.4
2000m 7:42.2 to 7:55.5 7:50.0 to 7:59.2