Sun 13th Aug 2006 at 10:00am by flanker
Run > Race
-
Time
1:54:55
-
Miles
13.10
-
Min/mi
8:46
-
WAVA
50.90
-
Asc(m)
42
-
Surface
Road
Notes & Comments
lack of long runs really showing - last 4 miles hurt. but still it was only meant as a hard LR, and given that it will do me nicely as prep for Robin Hood.
Reasonably happy with splits thoguh they do increase throguhout race showing lack of endurance. However apart from hill, managed to keep them all sub 9 which is far faster than I've been running for a few months.
Av HR a lot higher than normal - 163-5 is norm for a half. Definitely not back in race shape yet!
8.19, 8.12, 8.28, 8.29, 8.14, 8.36, 8.40, 8.48, 8.58, 8.48, 8.50, 9.11, 8.36, 9.02
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:07 |
6:07 |
63.28 |
| 5km |
22:17 |
7:10 |
58.99 |
| 5M |
38:20 |
7:40 |
55.80 |
| 10km |
49:06 |
7:54 |
54.48 |
| 10M |
1:24:28 |
8:27 |
52.34 |
| Half |
1:54:55 |
8:46 |
50.51 |
| 20M |
3:06:09 |
9:18 |
49.41 |
| Mara |
4:13:15 |
9:40 |
48.43 |
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