Ashby 20<br>
Raced to a plan, and it worked out really well
Plan for a nice 3 mile warm up - run with Velociraptor. At around 8m/m Then to tackle the next 14 at a ceiling pace of Marathon Pace/ceiling HR. Late in the proceedings I decided to go for 78%WHR (175) as I'd run a really nice 12 miler on Friday and had two physically draining days at work as well. No point in overcooking things at this point, I thought.<br>
Managed to leave my running shoes in the house, so had to run in what I was wearing - an ancient pair of Asics 1100's that I use for work! At least it was a two lap event, so I'd have the opportuninty to pull out if I needed to!<br>
The course is an 'undulating' one (very nice actually, will deffo be back to race it again!)<br>
The warm up miles were great - slightly faster than planned, but below 70%WHR for me even with the LONG updulate to 3ish miles.<br>
It was cold! and there was a poihnt before the start where I thought that I should realy have worn my Fetch Tee rather than Vest..... but once I was into the race, I was plenty warm enough!
<br>
I checked out the point that I'd planned to drop the pace back (at the 17 mile marker) which was not quite at the bottom of a hill.<br>
On the second lap - the LONG updulate to mile 11 was a little tougher (and represented my slowest split (7:44)) in the middle part of the race. Strong headwind and Hail shower. It was challenging!
The reaminder of the 14 mile section (to 17 miles) was pretty uneventful, keeping mr HR at or below 175, which was pretty comfortable, and knowing that the pressure was off and I was going to enjoy the scenery for the last 3 made it really fun!<br>
There was a photographer just after 17 - so picked the pace up a bit for that (Oh the vanity of the boy) and then just simply pulled the pace back after that. Not hugely, because I didn't want to get cold, but back by about 6-7 bpm for the next 2 miles. And it was SO easy. Fabulous.
<br>At about 10 Miles, Mick 'n Phil were cheering everyone one, so I stopped to have a little chat with them, which was rather nice, before setting off, up the hill to the finish.<br>
About 8-10 people passed me while I was stopped, and they were ALL re-passed by the finish. Legs were really fresh, and there was Oh So much more in them.<br>
The only minor niggle was a blister on the outside of my left midfoot, from a piece of grit that got in my shoe.<br>
Evil Pixie was and absolute star, dropping us off at the start, providing us with a flask of coffee at the end, and feeding us handsomely afterwards - thanks honey, really appreciated that!!!<br>
Fantastic performances from V'rap and Flanker (who we spotted as he was coming in) too<br>
I got a spot prize, as did Flanker<br>
Had a great time - will be back for this one!<br>
Hot bath time now<br>
:o)<br><br>
Official time 2:27:49<br>
140/671<br><br>
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Summary<br>
=======<br>
Distance: 20.00m<br>
Time taken: 02:27:49<br>
Average Pace : 00:07:23<br>
<br><br>
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Splits<br>
======<br>
Lap
Max
Avg
Min
Dist
min/mile <br>
01.
156
146
091
1.0
7:57 <br>
02.
159
154
147
1.0
7:55 <br>
03.
165
161
154
1.0
8:09 <br>
04.
173
168
157
1.0
7:14 <br>
05.
178
173
166
1.0
6:43 <br>
06.
179
175
171
1.0
7:13 <br>
07.
177
175
170
2.0
7:07 <br>
08.
176
172
165
1.0
6:51 <br>
09.
177
174
170
1.0
7:11 <br>
10.
178
176
173
1.0
7:43 <br>
11.
177
175
172
1.0
6:41 <br>
12.
178
174
170
1.0
6:59 <br>
13.
178
175
170
1.0
7:44 <br>
14.
176
174
172
1.0
6:36 <br>
15.
176
174
171
1.0
7:26 <br>
16.
178
174
168
1.0
7:17 <br>
17.
173
171
167
1.0
7:47 <br>
18.
173
169
156
1.0
8:39 <br>
19.
181
175
170
1.0
7:31 <p>
AvHR for 3 sections: 153
173
170 and then a little faster potter to the end :o)
