-
Time
37:00
-
Miles
3.15
-
Min/mi
11:45
-
WAVA
40.06
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Pressups 10 x 6 reps, 5 x 7 reps, 3 x 1 rep = 98. My left shoulder threaten to twinge so I didn't want to push the 2 for triple figures, figured for the sake of 2, I don't need to risk injury. I again started the run very carefully but pleased to canter along at a steady if slow pace and never felt in fear of the hip twinging.
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:58 |
10:58 |
39.14 |
| 5km |
36:28 |
11:44 |
40.06 |
| 5M |
1:00:23 |
12:05 |
39.40 |
| 10km |
1:16:01 |
12:14 |
39.08 |
| 10M |
2:05:53 |
12:35 |
39.01 |
| Half |
2:47:37 |
12:48 |
38.47 |
| 20M |
4:22:28 |
13:07 |
38.93 |
| Mara |
5:49:27 |
13:20 |
38.99 |
Three Things You Saw Today
1 Van on pavement outside Grand Parade grocer!
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