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Sun 3rd May 2009 at 11:00am by flanker
Run > Race
-
Time
1:47:35
-
Miles
13.09
-
Min/mi
8:13
-
Pacing
0%
-
WAVA
54.96
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Uttoxeter HM
struggled up the hil lrfom the start, calves tight, agonisingly so in the soleus/achilles areas
Eased a bit from about 3 miles and hit a steadier pace, hovering arounf the planned 8mm allowing for ups/downs, without attacking the downs too hard knowing there were stil some big hills to come.
Big hill at 6.5-7 miles slowed down but maintained form and eased up it better than most around me. Took advantage of the down afterwards to let go as much as tired legs could.
The 3 mile climb from 9-12 was tough, but I was in a better shape than omst around me and continually gained places. One nce marshall said "you still look fresh". I'd say more controleld and determined!
The last mile was a flying downhill which was great fun, and gained a load more places.
Given the state f my legs post marathon, 1:47 will do nicely.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:44 |
5:44 |
69.57 |
| 5km |
20:53 |
6:43 |
64.30 |
| 5M |
35:55 |
7:11 |
60.75 |
| 10km |
46:01 |
7:24 |
59.11 |
| 10M |
1:19:09 |
7:55 |
56.27 |
| Half |
1:47:41 |
8:13 |
54.50 |
| 20M |
2:54:25 |
8:43 |
52.48 |
| Mara |
3:57:18 |
9:03 |
51.47 |
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