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breezy
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Time
2:28:36
-
Miles
19.10
-
Min/mi
7:47
-
Pacing
92%
-
WAVA
57.40
-
Cals
2628
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Ran the Locke Park 20 race over at Redcar. Just ran this as a training run with Trimpell in mind next week. Not a bad run out. However with it being 20 x 1 mile laps it got very boring into the second half of the race. Ran 17 at a steady pace then turned up the pace on the last 3 miles as I just wanted it over with. Very flat course but very twisty and turny. Would I run this race again? NO!
Week 11 complete. 56 mile ran and ran some good training this week. Just 5 weeks to go!
===
1) 1m - 8:17(8:17/m) 135cal
2) 1m - 8:03(8:03/m) 139cal
3) 1m - 7:46(7:46/m) 137cal
4) 1m - 7:50(7:50/m) 138cal
5) 1m - 7:44(7:44/m) 138cal
6) 1m - 7:48(7:48/m) 138cal
7) 1m - 7:52(7:52/m) 138cal
8) 1m - 7:53(7:53/m) 137cal
9) 1m - 7:49(7:48/m) 139cal
10) 1m - 7:55(7:55/m) 138cal
11) 1m - 7:57(7:57/m) 138cal
12) 1m - 7:53(7:53/m) 137cal
13) 1m - 7:53(7:53/m) 138cal
14) 1m - 7:47(7:47/m) 138cal
15) 1m - 7:53(7:53/m) 138cal
16) 1m - 7:50(7:50/m) 138cal
17) 1m - 7:24(7:24/m) 138cal
18) 1m - 7:14(7:14/m) 137cal
19) 1m - 7:07(7:07/m) 137cal
20) 0.1m - 39(6:20/m) 12cal
8:17 8:03 7:46 7:50 7:44 7:48 7:52 7:53 7:49 7:55 7:57 7:53 7:53 7:47 7:53 7:50 7:24 7:14 7:07 39
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
| 1.00 |
8:15 |
8:15 |
8:15 |
| 2.00 |
16:21 |
8:06 |
8:06 |
| 3.00 |
24:07 |
7:46 |
7:46 |
| 4.00 |
31:59 |
7:51 |
7:51 |
| 5.00 |
39:40 |
7:42 |
7:42 |
| 6.00 |
47:35 |
7:55 |
7:55 |
| 7.00 |
55:31 |
7:55 |
7:55 |
| 8.00 |
1:03:23 |
7:52 |
7:52 |
| 9.00 |
1:11:12 |
7:49 |
7:49 |
| 10.00 |
1:19:07 |
7:55 |
7:55 |
| 11.00 |
1:27:02 |
7:56 |
7:56 |
| 12.00 |
1:35:02 |
8:00 |
8:00 |
| 13.00 |
1:42:53 |
7:51 |
7:51 |
| 14.00 |
1:50:39 |
7:47 |
7:47 |
| 15.00 |
1:58:39 |
8:00 |
8:00 |
| 16.00 |
2:06:35 |
7:56 |
7:56 |
| 17.00 |
2:14:00 |
7:24 |
7:24 |
| 18.00 |
2:21:20 |
7:20 |
7:20 |
| 18.94 |
2:28:03 |
6:43 |
7:07 |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:31 |
6:31 |
59.42 |
| 5km |
21:41 |
6:59 |
59.32 |
| 5M |
35:54 |
7:11 |
58.81 |
| 10km |
45:12 |
7:16 |
58.49 |
| 10M |
1:14:50 |
7:29 |
57.84 |
| Half |
1:39:38 |
7:36 |
57.24 |
| 20M |
2:36:02 |
7:48 |
57.52 |
| Mara |
3:27:44 |
7:56 |
58.00 |
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