Sun 14th Oct 2018 at 5:00am by Flatlander
Run > Medium Long Run
breezy
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Time
1:45:08
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Miles 12.25
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Min/mi 8:35
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Pacing
48%
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WAVA
65.74
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Cals
1034
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BPM
141
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%MHR
78.4
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B/mi 1211
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Asc(m)
80
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Surface
Road
Notes & Comments
4 comments
Intended 12 miles, 1st and last miles easy, middle 10 at Garmin pace 8:25 (= real on-the-ground 8:30 pace since Garmin overreads)
After a slightly tired start, following yesterday's cycling, it went well.
Another wind affected sleep, but it was nice to go into the city so early and not be affected by motor exhaust fumes nor have to keep stopping to cross roads
1) 1m - 9:41(9:41/m) 127/134bpm 89cal 6.19/7.33mph
2) 1m - 8:13(8:13/m) 137/144bpm 79cal 7.3/8.67mph
3) 1m - 8:25(8:25/m) 141/145bpm 84cal 7.12/8.2mph
4) 1m - 8:25(8:25/m) 145/148bpm 85cal 7.13/8.35mph
5) 1m - 8:17(8:17/m) 144/147bpm 84cal 7.25/8.2mph
6) 1m - 8:22(8:22/m) 145/148bpm 86cal 7.17/8.41mph
7) 1m - 8:27(8:27/m) 145/149bpm 88cal 7.11/8.24mph
8) 1m - 8:26(8:26/m) 144/147bpm 87cal 7.12/8.24mph
Turned into stiff breeze, and for each of the 9th and 10th miles the first part was 8:40 since initially I didn't increase the effort, and had to make up for it.
9) 1m - 8:27(8:27/m) 145/148bpm 88cal 7.1/11.54mph
10) 1m - 8:32(8:32/m) 146/149bpm 90cal 7.04/8.27mph
11) 1m - 8:17(8:17/m) 148/156bpm 79cal 7.25/8.99mph Trying to emulate a last mile finish for the Abingdon Marathon
12) 1m - 9:16(9:16/m) 138/148bpm 84cal 6.47/8.21mph
13) 0.25m - 2:21(9:15/m) 128/138bpm 11cal 6.49/6.92mph
After a slightly tired start, following yesterday's cycling, it went well.
Another wind affected sleep, but it was nice to go into the city so early and not be affected by motor exhaust fumes nor have to keep stopping to cross roads
1) 1m - 9:41(9:41/m) 127/134bpm 89cal 6.19/7.33mph
2) 1m - 8:13(8:13/m) 137/144bpm 79cal 7.3/8.67mph
3) 1m - 8:25(8:25/m) 141/145bpm 84cal 7.12/8.2mph
4) 1m - 8:25(8:25/m) 145/148bpm 85cal 7.13/8.35mph
5) 1m - 8:17(8:17/m) 144/147bpm 84cal 7.25/8.2mph
6) 1m - 8:22(8:22/m) 145/148bpm 86cal 7.17/8.41mph
7) 1m - 8:27(8:27/m) 145/149bpm 88cal 7.11/8.24mph
8) 1m - 8:26(8:26/m) 144/147bpm 87cal 7.12/8.24mph
Turned into stiff breeze, and for each of the 9th and 10th miles the first part was 8:40 since initially I didn't increase the effort, and had to make up for it.
9) 1m - 8:27(8:27/m) 145/148bpm 88cal 7.1/11.54mph
10) 1m - 8:32(8:32/m) 146/149bpm 90cal 7.04/8.27mph
11) 1m - 8:17(8:17/m) 148/156bpm 79cal 7.25/8.99mph Trying to emulate a last mile finish for the Abingdon Marathon
12) 1m - 9:16(9:16/m) 138/148bpm 84cal 6.47/8.21mph
13) 0.25m - 2:21(9:15/m) 128/138bpm 11cal 6.49/6.92mph
9:41 8:13 8:25 8:25 8:17 8:22 8:27 8:26 8:27 8:32 8:17 9:16 2:21
Pace
| 13% | 18% | 41% | 27% | 1% |
Splits
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This all looks very promising and I wish you well with whichever plan you go with
Thanks. The main plan is to finish
"not" = that !
As a very knowledgeable and able runner you know what you're able to do and how you feel. Run well, take care and as you say finish it