-
Time
36:00
-
Miles
3.31
-
Min/mi
10:53
-
Pacing
70%
-
WAVA
47.85
-
Surface
Mixed
Notes & Comments
C25K W7D2. 5 mins walking warm-up, 25 mins run, 5 mins walking cool-down. Along river, Waterboard Hill, meadow, WH, Springhead Lane, Pocket Park and back. Overall time reflects time on the move. Had to stop for about 1:30 at the level crossing (included in split for mile 2), so added this on the end. Felt very sluggish to being with but kept pace slow and actually felt a lot better by the end. Coped okay with the "hill" and think the changes in incline helped legs to feel a bit fresher.
Split Summary
===
1) 1m - 11:37(11:37/m)
2) 1m - 11:18(11:18/m)
3) 1m - 10:09(10:09/m)
4) 0.28m - 4:34(16:29/m)
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
1:50 |
1:50 |
14:44 |
0.25 |
3:33 |
1:43 |
13:41 |
0.38 |
5:21 |
1:48 |
14:20 |
0.50 |
6:44 |
1:24 |
11:08 |
0.63 |
7:59 |
1:15 |
9:59 |
0.75 |
9:12 |
1:13 |
9:42 |
0.88 |
10:25 |
1:13 |
9:46 |
1.00 |
11:37 |
1:12 |
9:34 |
1.13 |
12:56 |
1:20 |
10:36 |
1.25 |
15:26 |
2:30 |
20:01 |
1.38 |
16:40 |
1:14 |
9:52 |
1.50 |
18:00 |
1:20 |
10:38 |
1.63 |
19:18 |
1:18 |
10:23 |
1.75 |
20:32 |
1:14 |
9:53 |
1.88 |
21:47 |
1:15 |
10:01 |
2.00 |
22:55 |
1:07 |
9:00 |
2.13 |
24:14 |
1:20 |
10:38 |
2.25 |
25:26 |
1:12 |
9:37 |
2.38 |
26:39 |
1:13 |
9:42 |
2.50 |
28:04 |
1:25 |
11:21 |
2.63 |
29:15 |
1:11 |
9:25 |
2.75 |
30:25 |
1:10 |
9:17 |
2.88 |
31:31 |
1:06 |
8:47 |
3.00 |
33:04 |
1:33 |
12:27 |
3.13 |
35:04 |
2:00 |
16:04 |
3.25 |
36:53 |
1:48 |
14:27 |
3.28 |
37:38 |
45 |
27:48 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:42 |
43.97% |
More |
800m |
4:40 |
9:24 |
44.54% |
More |
1km |
6:00 |
9:39 |
45.20% |
More |
Mile |
9:42 |
9:42 |
47.60% |
More |
5k |
34:45 |
11:11 |
46.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
48.44 |
5km |
33:33 |
10:48 |
48.09 |
5M |
56:55 |
11:23 |
46.25 |
10km |
1:12:27 |
11:40 |
45.49 |
10M |
2:02:54 |
12:17 |
44.14 |
Half |
2:45:53 |
12:40 |
42.69 |
20M |
4:25:23 |
13:16 |
41.94 |
Mara |
5:58:10 |
13:40 |
41.13 |
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