-
Time
29:31
-
Miles
2.45
-
Min/mi
12:03
-
WAVA
42.03
-
Surface
Road
Notes & Comments
C25K W3 D1. 5 mins walking warm-up followed by 90s run, 90s walk, 3 mins run, 3 mins walk, 90s run, 90s walk, 3 mins run, then 5 mins walking warm-down.
Settled into a reasonable pace on the efforts and finished strongly. Enjoyed this.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:55 |
10:55 |
41.87 |
| 5km |
38:26 |
12:22 |
41.56 |
| 5M |
1:05:11 |
13:02 |
39.98 |
| 10km |
1:22:58 |
13:21 |
39.32 |
| 10M |
2:20:45 |
14:05 |
38.14 |
| Half |
3:09:58 |
14:30 |
36.88 |
| 20M |
5:03:54 |
15:12 |
36.22 |
| Mara |
6:50:10 |
15:39 |
35.50 |
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