5K Base Run

Distance: 5K
Time: 29 minutes

That's close enough to 9:30 miles which is what I was aiming for. I could certainly run the 5K faster than that, although I did step up the pace a bit more that normal. It's harder runner when you first jump out of bed and there is nothing to race against.

The hardest part of this was I wasn't sure exactly where the end of 5K would be, so had to constantly keep an eye on the GPS and adjust the route to where I thought 5K would end.

The 5K ended above the woods, actually just before it, but I didn't stop running until I reached the steps down through the wood. I walked down the steps, then had a steady run back to the start to cool down.

The speed profile below the map has a few blips on it where the GPS lost the signal which I can see the same wrong places recorded on the map. There is no way I ran 10.5 mph half a mile in or 17.5 mph near the end of the 5K.

the 9.5 minutes miles gives me a base that I can work out a training program from. I'm fairly certain I could get that down to 9 or 8.5 minute miles without totally killing myself!