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Time in Minutes and Hours
MPH 10 Miles 20K / 12.4 Miles 15 Miles 40K / 24.9 Miles 56 / Miles 112 Miles12 :50 1:02 1:15 2:04 4:40 9:2013 :46 :57 1:09 1:55 4:18 8:3714 :43 :53 1:04 1:47 4:00 8:0015 :40 :50 1:00 1:39 3:44 7:2816 :38 :47 :56 1:33 3:30 7:0017 :35 :44 :53 1:28 3:18 6:3518 :33 :41 :50 1:23 3:07 6:1319 :32 :39 :47 1:19 2:57 5:5420 :30 :37 :45 1:15 2:48 5:3621 :29 :36 :43 1:11 2:40 5:2022 :27 :34 :41 1:08 2:33 5:0523 :26 :32 :39 1:05 2:26 4:5224 :25 :31 :38 1:02 2:20 4:4025 :24 :30 :36 1:00 2:14 4:2926 :23 :29 :35 :57 2:09 4:1827 :22 :28 :33 :55 2:04 4:0928 :21 :27 :32 :53 2:00 4:0029 :21 :26 :31 :51 1:56 3:5230 :20 :25 :30 :50 1:52 3:44

Coaching is

Right Here!