Wed 7th Apr 2021 at 5:00am by Sorequads
Run > Long Run
-
Time
3:00:00
-
Miles
24.30
-
Min/mi
7:24
-
WAVA
63.18
-
Asc(m)
230
-
Surface
Road
Notes & Comments
ots of band exercises to strengthen the tub post/med. Absurdly, it has made my legs really quite stiff and fatigued. How was I ever able to squat well over 100kg?!
Easy few days to close last week and open this, with the only exception being a 10M buggy on Monday including some single arm strides.
Longest long run of the (very compressed) campaign this morning. Out just after 5am for 60 minutes easy (about 7:50 pace), joined by a friend for the first 30 minutes, then 4 x 20 mins at MP effort with 10 mins easy.
First two effort were probably around 6:50-55 pace, with the latter two at around 7:05 then 7:15. The final set in particular did include some climbing. Easy sections were about 7:25 pace.
An enjoyable run, and a lot of satisfaction from running that far. Pos-tib fatigued but not hurting. Had a randomly hurting left knee cap after a couple of hours which I thought could result in a long walk home, but seemed to clear off. A good lesson in sticking with it in hard times. 24.3M at 7:26 average. Just noted there was 688ft of ascent, so not flat, I suppose.
So I reckon this puts me in just over 3-hour range. Sub-3 is possible, and I guess a lot will be determined by what degree of freshening up a taper and some magic shoes can give. I had kind of thought that sub-3 would be a given, having run it maybe seven times before. But that certainly won’t be the case. Excited for the challenge, although currently knackered!
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:07 |
6:07 |
63.70 |
5km |
20:21 |
6:33 |
65.06 |
5M |
33:41 |
6:44 |
63.85 |
10km |
42:25 |
6:50 |
63.37 |
10M |
1:10:14 |
7:01 |
63.22 |
Half |
1:33:30 |
7:08 |
62.34 |
20M |
2:26:26 |
7:19 |
63.07 |
Mara |
3:14:57 |
7:26 |
63.17 |
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