Sun 19th Mar 2023 at 9:09am by HappyG(rrr)
Run > Long Run
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Time
2:34:07
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Miles 18.85
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Min/mi 8:11
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Pacing
75%
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WAVA
63.85
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Stride(cm)
114
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Cals
2125
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Cadence
172
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BPM
153
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%MHR
79.3
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B/mi 1251
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Asc(m)
32
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Surface
Road
Notes & Comments
2 comments
Went to canal for flatness for an MP try out. Plan said 17 with 14 MP. But I hadn't really been doing everything in plan. I had missed earlier 14 with 10 MP and 16 with 12 MP I think. So this was really first attempt. Thought I might just do 14 with 10 MP and maybe a bit more if I felt OK. Well, I felt OK! MP was going to be a bit under 8:00 min / mile for a sub 3:30 marathon. First issue was there was a detour off the canal at 1 mile round the new building at Winchburgh. When I got back on canal it was 2.11 so my planned 2 warm up, 5 MP and turn back for 14 with 10 MP was out! Was going to have to extend, thought I'd got to 8.5 to do the 17, and could always still stop at 10 MP and just have a jog to finish, but in the end pushed on to 9.5 taking me to the bin at Ratho picnic table (the benefit of knowing the area!) I took on SIS gel just to check it wasn't going to disagree with me. Wanted to put wrapper in the bin (annoyingly, saw at least on discarded wrapper on the path). Quick note on other runners and riders - loads of runners, some very pacey, a few cyclists, families and lots of dog walkers. Said a happy hi to them all and got 90% back, a very smiley morning for all! And the canal was looking lovely, from the wild garlic at Philipstoun to the daffodils at Ratho. Even Winchburgh looking fine (just Broxburn a bit scary!) So at 9.5 turned, and had been doing 7:40s or lower a lot of the miles, tried to keep that going, then decided if still feeling good to try and push on the last couple of miles, 15 and 16. Well 14 sped up a bit too! So finished with 7:13, 7:04 and 6:48 so a progressive finish. Pleased to be pushing on at the end. No idea if this is all fake with the cheat shoes, but it's what I'm doing events in now, so might as well use them in training.
Great day yesterday. Very kind offer from _andy to accompany him to Murrayfield to see Scotland's last 6 Nations game against Italy. Fantastic day - slight panic at start, as we hit motorway, static traffic and quick look at SatNav showed an accident and a 20 min delay. Fortunately, we'd left in reasonable time, so we got parked and with a 15 min walk got to stadium 10 mins before kick off. Literally got to seats as anthems were being sung. Phew. Great game even though Scotland put us through the wringer, 3 tries in the bag, but Italy came back to 19 - 14 and even win looked at risk. But then a flourish on 80th minute and a 4th bonus point try and conversion for a decent 26 - 14 win. Oh my poor heart! And then Andy and I watched the France Wales and Ireland England games on t'telly at ours. Great day. Hence _andy's comment of "Fueled by crisps"! We were both starving and I don't really cook, so many crisps and a couple of AF beers was all the hospitality he was offered! And no afternoon run that I had half planned. Probably helped that I was a bit rested. I had volunteered at parkrun in the am, so no run on a Saturday! 11,000 steps though with the walk to the ground.
Off to mum's with some flowers and a card now for Mother's day. Dutiful son! G
Split Summary
===
1) 1mi - 10:22(10:22/mi) 136/149bpm [1410b/mi] 128cal
2) 1mi - 9:08(9:08/mi) 144/161bpm [1315b/mi] 120cal
3) 1mi - 7:42(7:42/mi) 155/163bpm [1193b/mi] 110cal
4) 1mi - 7:46(7:46/mi) 152/157bpm [1181b/mi] 108cal
5) 1mi - 7:40(7:40/mi) 154/157bpm [1180b/mi] 109cal
6) 1mi - 7:44(7:44/mi) 154/157bpm [1192b/mi] 109cal
7) 1mi - 7:43(7:43/mi) 153/157bpm [1181b/mi] 108cal
8) 1mi - 7:42(7:42/mi) 154/157bpm [1186b/mi] 108cal
9) 1mi - 7:37(7:37/mi) 154/160bpm [1173b/mi] 107cal
10) 1mi - 7:40(7:40/mi) 158/161bpm [1211b/mi] 112cal
11) 1mi - 7:40(7:40/mi) 157/158bpm [1204b/mi] 110cal
12) 1mi - 7:34(7:34/mi) 158/161bpm [1195b/mi] 110cal
13) 1mi - 7:34(7:34/mi) 160/164bpm [1210b/mi] 112cal
14) 1mi - 7:13(7:13/mi) 164/167bpm [1184b/mi] 112cal
15) 1mi - 7:04(7:04/mi) 167/170bpm [1181b/mi] 115cal
16) 1mi - 6:48(6:48/mi) 170/175bpm [1157b/mi] 115cal
17) 0.17mi - 1:12(6:57/mi) 171/173bpm [1189b/mi] 20cal
18) 1mi - 10:00(10:00/mi) 151/172bpm [1511b/mi] 124cal
19) 1mi - 11:40(11:40/mi) 143/157bpm [1668b/mi] 107cal
20) 0.67mi - 6:17(9:20/mi) 151/155bpm [1410b/mi] 81cal
Great day yesterday. Very kind offer from _andy to accompany him to Murrayfield to see Scotland's last 6 Nations game against Italy. Fantastic day - slight panic at start, as we hit motorway, static traffic and quick look at SatNav showed an accident and a 20 min delay. Fortunately, we'd left in reasonable time, so we got parked and with a 15 min walk got to stadium 10 mins before kick off. Literally got to seats as anthems were being sung. Phew. Great game even though Scotland put us through the wringer, 3 tries in the bag, but Italy came back to 19 - 14 and even win looked at risk. But then a flourish on 80th minute and a 4th bonus point try and conversion for a decent 26 - 14 win. Oh my poor heart! And then Andy and I watched the France Wales and Ireland England games on t'telly at ours. Great day. Hence _andy's comment of "Fueled by crisps"! We were both starving and I don't really cook, so many crisps and a couple of AF beers was all the hospitality he was offered! And no afternoon run that I had half planned. Probably helped that I was a bit rested. I had volunteered at parkrun in the am, so no run on a Saturday! 11,000 steps though with the walk to the ground.
Off to mum's with some flowers and a card now for Mother's day. Dutiful son!
G Split Summary
===
1) 1mi - 10:22(10:22/mi) 136/149bpm [1410b/mi] 128cal
2) 1mi - 9:08(9:08/mi) 144/161bpm [1315b/mi] 120cal
3) 1mi - 7:42(7:42/mi) 155/163bpm [1193b/mi] 110cal
4) 1mi - 7:46(7:46/mi) 152/157bpm [1181b/mi] 108cal
5) 1mi - 7:40(7:40/mi) 154/157bpm [1180b/mi] 109cal
6) 1mi - 7:44(7:44/mi) 154/157bpm [1192b/mi] 109cal
7) 1mi - 7:43(7:43/mi) 153/157bpm [1181b/mi] 108cal
8) 1mi - 7:42(7:42/mi) 154/157bpm [1186b/mi] 108cal
9) 1mi - 7:37(7:37/mi) 154/160bpm [1173b/mi] 107cal
10) 1mi - 7:40(7:40/mi) 158/161bpm [1211b/mi] 112cal
11) 1mi - 7:40(7:40/mi) 157/158bpm [1204b/mi] 110cal
12) 1mi - 7:34(7:34/mi) 158/161bpm [1195b/mi] 110cal
13) 1mi - 7:34(7:34/mi) 160/164bpm [1210b/mi] 112cal
14) 1mi - 7:13(7:13/mi) 164/167bpm [1184b/mi] 112cal
15) 1mi - 7:04(7:04/mi) 167/170bpm [1181b/mi] 115cal
16) 1mi - 6:48(6:48/mi) 170/175bpm [1157b/mi] 115cal
17) 0.17mi - 1:12(6:57/mi) 171/173bpm [1189b/mi] 20cal
18) 1mi - 10:00(10:00/mi) 151/172bpm [1511b/mi] 124cal
19) 1mi - 11:40(11:40/mi) 143/157bpm [1668b/mi] 107cal
20) 0.67mi - 6:17(9:20/mi) 151/155bpm [1410b/mi] 81cal
10:22 9:08 7:42 7:46 7:40 7:44 7:43 7:42 7:37 7:40 7:40 7:34 7:34 7:13 7:04 6:48 1:12 10:00 11:40 6:17
0mi in 0
Pace
| 6% | 8% | 16% | 61% | 10% |
Splits
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Fueled by crisps! Impressive middle 15 MP miles.
Cheers, yeah, it went well. Canal, as planned and a bit faster towards the end. Great to see you yesterday, thanks again! Crisps and AF beer, marathon fuel!