Fri 12th May 2023 at 8:15am by Paul W

Run > Long Run

  • Time
    3:00:07
  • Miles
    18.01
  • Min/mi
    10:00
  • WAVA
    61.38
  • Surface
    Road

Notes & Comments

9st 12 3/4. 9st 9 1/4 when got back. Again longest since Chicago. Supposed to be 3 hours and planned for 18 miles but expected to have to add a bit on because didn't expect to be running at 10 minute mile pace. Even from quite early on I was slow. Guess I knew what was coming. Had corn flakes and porridge before setting off and swig of Lucozade sport. Took a zero tabbed bottle with me. When got back after first 10 miles had a gel and another swig of Lucozade. Felt pretty weary towards end. This is penultimate session of final week before taper. Just open water swim tomorrow now. Tough week. Went straight off to Huub to buy a new thermal wetsuite. Laps 9.18, 9.37, 10.11, 9.54, 10.02, 9.48, 9.46, 9.32, 9.54, 10.01, 9.45, 10.27, 10.27, 9.55, 10.14, 10.06, 10.15, 10.43.
9.18, 9.37, 10.11, 9.54, 10.02, 9.48, 9.46, 9.32, 9.54, 10.01, 9.45, 10.27, 10.27, 9.55, 10.14, 10.06, 10.15, 10.43.

Predictions

Dist Time Per Mile WAVA
1M 8:24 8:24 60.82
5km 27:58 9:00 62.35
5M 46:18 9:16 61.62
10km 58:18 9:23 61.31
10M 1:36:32 9:39 61.47
Half 2:08:32 9:49 60.76
20M 3:21:17 10:04 61.49
Mara 4:27:59 10:14 61.58
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