St Clare Hospice 10K Sunflower Run

Sun April 5 2009
Listed by Vindicator
Entrants (17) Club PB SB Pred Time WAVA
1step2far Took it easy as legs still heavy after prague lovely run though! Tri-Anglia 1:00:00 1:04:13 1:05:12 46.52
Albert O Balsam V warm morning - felt a bit 'mlar' around the water point Mid Essex Casuals 44:39 48:12 50:00 49:36 55.14
archerfish123 Unaffiliated 59:18:00 59:18:00
ayd Unaffiliated 48:12 48:12 50:00 48:12 55.43
BenDy Bishops Stortford RC 44:47 47:29 48:02 55.71
disco Chelmsford AC 38:00 38:11 39:47 75.51
DiscoDancingDan Dagenham 88 Runners 43:37 43:37 43:37 61.25
Hawky5 Unaffiliated 55:17 58:23 1:04:02 49.80
john_n Local race, a blast before I start to taper for Bungay - I think my prediction is very conservative - but then I am doing a high mileage at the moment so will have to see how the legs feel. Will be in Green and Yellow Bishops Stortford Club Vest. Number 121 Bishops Stortford RC 42:34 42:34 43:59 42:34 65.11
josephine123456 Bishops Stortford RC 49:23 49:23 51:47 58.58
LazyLegs Fairlands Valley Spartans RC 46:20 46:20 54:00 49:38 61.11
Louis Clark Wow this was hillier than I thought it would be! Set off hard and tried to hang on. Was just about on track for a sub-40 then there was a short sharp hill just over 1k from the finish which took me outside. Tried to get it back but just couldn't make it.

Great race though, lovely day, nice course, great organisation! Serpentine RC 39:36 39:36 42:00 40:24 66.13
MattyP Dunmow Tri Club 43:35 43:35 43:35 62.41
Robinp Unaffiliated 43:58 44:32 44:59 45:16 59.37
RunnerBean1978 Results from my Garmin which I started as I actually crossed the start line itself.  Unfortunately I was back of the starting pack which otherwise I could have knocked some seconds off my PB.  Nice flatish road race, friendly, free massage and BBQ (not free).  Orion Harriers 46:05 46:05 48:11 62.95
Sonnie Unaffiliated 54:07 54:07 54:07 57.38
Vindicator Did this expecting a PB on the back of my recent halves, but wanted to test myself out prior to commencing more tailored 10K training for the club summer 10K series. Went off hard to see what 4 min/km was like. I reduced down to 4.05 as I went through 5K in what would have been a pb by 40 seconds. I did suffer from 6K though as the course goes up a gradual hill from ~3K to 7K. I had very little left for the final Km as you go up a sharp rise before a gradual climb all the way to the finish. I struggled in at a 4.17 for that last Km!  Had I ran this on a flat split pace, I think I would have had more left, but I got the test I wanted and I know what I need to do. Harlow RC 40:21 40:21 41:16 65.34
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