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-
Time
35:43
-
Miles
6.15
-
Min/mi
5:48
-
Pacing
89%
-
WAVA
74.14
-
Cals
555
-
Asc(m)
312
-
Surface
Road
Notes & Comments
8 comments
Cambs Champs - 15th. 35:43. Worst run ever in county champs. Hopefully can put it down to having a cold or twisting ankle on second lap. Just 24s behind John (1:30 ahead of me) and level with Noel Carroll (50s ahead of me) after two laps but then drifted back when I'd normally pick up the pace.
Split Summary
====
1) - 1m - 5:46(5:46/m) - 90cal
2) - 1m - 5:40(5:40/m) - 90cal
3) - 1m - 5:35(5:35/m) - 89cal
4) - 1m - 5:59(5:59/m) - 92cal
5) - 1m - 5:59(5:59/m) - 91cal
6) - 1m - 5:59(5:59/m) - 91cal
7) - 0.15m - 45(5:03/m) - 12cal
Pace Zone Summary
====
Pace Zone: 4:00-4:19/mile: 2.2%
Pace Zone: 4:20-4:39/mile: 3.6%
Pace Zone: 4:40-4:59/mile: 6.5%
Pace Zone: 5:00-5:19/mile: 11.4%
Pace Zone: 5:20-5:39/mile: 15%
Pace Zone: 5:40-5:59/mile: 16.8%
Pace Zone: 6:00-6:19/mile: 16.2%
Pace Zone: 6:20-6:39/mile: 10.8%
Pace Zone: 6:40-6:59/mile: 6.1%
Pace Zone: 7:00-7:19/mile: 3.1%
Pace Zone: 7:20-7:39/mile: 1.6%
Pace Zone: 7:40-7:59/mile: 1.1%
5:46 5:40 5:35 5:59 5:59 5:59 45
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.25 |
1:25 |
1:25 |
5:40 |
0/0 |
| 0.50 |
2:52 |
1:27 |
5:47 |
0/0 |
| 0.75 |
4:13 |
1:21 |
5:24 |
0/0 |
| 1.00 |
5:44 |
1:32 |
6:07 |
0/0 |
| 1.25 |
6:59 |
1:15 |
5:00 |
0/0 |
| 1.50 |
8:27 |
1:28 |
5:50 |
0/0 |
| 1.75 |
10:00 |
1:33 |
6:11 |
0/0 |
| 2.00 |
11:24 |
1:25 |
5:39 |
0/0 |
| 2.25 |
12:44 |
1:20 |
5:20 |
0/0 |
| 2.50 |
14:23 |
1:38 |
6:33 |
0/0 |
| 2.75 |
15:34 |
1:11 |
4:43 |
0/0 |
| 3.00 |
17:00 |
1:26 |
5:45 |
0/0 |
| 3.25 |
18:25 |
1:26 |
5:42 |
0/0 |
| 3.50 |
19:58 |
1:33 |
6:10 |
0/0 |
| 3.75 |
21:30 |
1:32 |
6:09 |
0/0 |
| 4.00 |
22:59 |
1:29 |
5:57 |
0/0 |
| 4.25 |
24:34 |
1:35 |
6:19 |
0/0 |
| 4.50 |
26:07 |
1:34 |
6:14 |
0/0 |
| 4.75 |
27:29 |
1:22 |
5:27 |
0/0 |
| 5.00 |
28:58 |
1:28 |
5:54 |
0/0 |
| 5.25 |
30:33 |
1:36 |
6:22 |
0/0 |
| 5.50 |
32:12 |
1:39 |
6:35 |
0/0 |
| 5.75 |
33:36 |
1:24 |
5:36 |
0/0 |
| 6.00 |
34:56 |
1:20 |
5:22 |
0/0 |
| 6.15 |
35:42 |
46 |
5:11 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:12 |
5:12 |
75.38 |
| 5km |
17:19 |
5:34 |
75.87 |
| 5M |
28:41 |
5:44 |
74.69 |
| 10km |
36:07 |
5:49 |
74.07 |
| 10M |
59:48 |
5:59 |
73.20 |
| Half |
1:19:37 |
6:05 |
72.41 |
| 20M |
2:04:40 |
6:14 |
72.32 |
| Mara |
2:45:59 |
6:20 |
72.60 |
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Thought I saw you limping after race, hope it is ok now
The ankle probably caused a loss of power and affected your proprioception. Hope it's only a niggle though
Have to be very careful hobbling about on it. It's not looking good for 110 miles next week!
hope it is ok, don't knacker it just to get some 'training' miles in next week.
Can't put any pressure on it at all at the moment. Never mind 110 miles - at the moment, I'm just hoping to make the presentation evening.
How bout treating this as a short taper for racing Folksworth flat out?
How about getting a medic to look at it?
I'm hardly desperate for a decent 15-mile PB, but it will probably end up being close to all-out anyway. Not a lot of difference between present 15-mile race pace and 26-mile target race pace, especially if you over-estimate your fitness, which I seem to be a lot of just lately.
Aim will be to feel comfortable and if that's somewhere close to 5:45 pace (in racing shoes), that would be nice and should get me near the front.
Foot getting better as today goes on so I'm hoping to be back running Thursday.