- rain
-
Time
2:37:10
-
Miles
13.25
-
Min/mi
11:52
-
WAVA
45.42
-
Cals
2022
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
5min PB!!! Dead chuffed an incredibly tough run today!
Well I did it and survived!!! It was 10 times more difficult than the last time I did it thanks to the rain - we ran 1.85 wading through very wet sand, trails that were muddy and slippy before a breather on road, more very wet sand for best part of 2 miles more mud and wet stones making it treacherous at parts then a long drag on road before final 2m on same wet sand (at least it washed the mud off!) it was the toughest run I've done in a long time. But I got a PB!!! Even though the course was .13 shorter than my last effort.
It drizzled the whole way and last 2.5m was heavy rain. I've got a few blisters so I hope the rain stops so I can wear flip flops tomorrow
Good news is my foot held up it was nightly but not too bad I think I may have been compensating for it as my ITB was tight on the run and my thigh is noticeable now.
Few incredibly chuffed with myself without the rain and a bad foot I would have smashed it but I so need to work on fuel .... a rice pudding, banana and 1.5 shot blocs is not enough! When will I learn???
Split Summary
===
1) 1m - 10:30(10:30/m) 155/172bpm 124cal 5.72/6.26mph
2) 1m - 11:15(11:15/m) 171/183bpm 150cal 5.33/6.05mph
3) 1m - 10:26(10:26/m) 177/185bpm 147cal 5.75/6.2mph
4) 1m - 11:06(11:06/m) 178/184bpm 158cal 5.41/6.03mph
5) 1m - 13:14(13:14/m) 172/185bpm 175cal 4.53/6.12mph
6) 1m - 12:13(12:13/m) 174/181bpm 165cal 4.91/6.05mph
7) 1m - 11:50(11:50/m) 173/182bpm 158cal 5.07/6.07mph
8) 1m - 12:30(12:30/m) 171/182bpm 158cal 4.8/6.2mph
9) 1m - 14:01(14:01/m) 163/184bpm 147cal 4.28/6.35mph
10) 1m - 11:56(11:56/m) 168/182bpm 141cal 5.03/6.12mph
11) 1m - 12:04(12:04/m) 168/180bpm 137cal 4.97/6.16mph
12) 1m - 11:44(11:44/m) 173/182bpm 155cal 5.11/6.2mph
13) 1m - 11:40(11:40/m) 180/193bpm 167cal 5.15/6.01mph
14) 0.25m - 2:40(10:47/m) 185/188bpm 40cal 5.57/5.97mph
10:30 11:15 10:26 11:06 13:14 12:13 11:50 12:30 14:01 11:56 12:04 11:44 11:40 2:40
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
38.72% |
More |
800m |
5:01 |
10:05 |
41.18% |
More |
1km |
6:19 |
10:10 |
42.53% |
More |
Mile |
10:21 |
10:21 |
44.13% |
More |
5k |
33:11 |
10:41 |
48.14% |
More |
5 miles |
56:28 |
11:18 |
46.14% |
More |
10k |
1:11:07 |
11:27 |
45.87% |
More |
10 miles |
1:58:56 |
11:54 |
45.13% |
More |
Half |
2:35:31 |
11:52 |
45.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:00 |
9:00 |
50.79 |
5km |
31:34 |
10:10 |
50.59 |
5M |
53:27 |
10:41 |
48.75 |
10km |
1:07:59 |
10:56 |
47.99 |
10M |
1:55:06 |
11:31 |
46.64 |
Half |
2:35:12 |
11:51 |
45.14 |
20M |
4:07:54 |
12:24 |
44.40 |
Mara |
5:34:15 |
12:45 |
43.57 |
Three Things You Saw Today
1 Sand
2 Water
3 Mud!!!!!
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