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Sun 17th Sep 2023 at 9:46am by SailorSteve

Run > Long Run
  • v windy
  • Time
    3:17:00
  • Miles
    22.12
  • Min/mi
    8:54
  • WAVA
    63.90
  • Asc(m)
    229
  • Surface
    Road

Notes & Comments

Last pre-Lisbon marathon long run
3x gels
20kn Nly

Split Summary

===

1) 1mi - 10:40(10:40/mi) 120/134bpm [1279b/mi] 112cal 5.63/0mph

2) 1mi - 9:31(9:31/mi) 130/137bpm [1237b/mi] 110cal 6.31/0mph

3) 1mi - 9:09(9:09/mi) 124/129bpm [1134b/mi] 83cal 6.56/0mph

4) 1mi - 9:21(9:21/mi) 123/128bpm [1149b/mi] 77cal 6.42/0mph

5) 1mi - 9:25(9:25/mi) 120/128bpm [1130b/mi] 68cal 6.37/0mph

6) 1mi - 9:27(9:27/mi) 119/124bpm [1125b/mi] 63cal 6.35/0mph

7) 0.14mi - 1:20(9:50/mi) 118/122bpm [1161b/mi] 8cal 6.1/0mph

8) 0.02mi - 11(9:04/mi) 123/125bpm [1114b/mi] 1cal 6.62/0mph

9) 1mi - 9:19(9:19/mi) 127/133bpm [1183b/mi] 79cal 6.44/0mph

10) 1mi - 9:16(9:16/mi) 130/134bpm [1205b/mi] 85cal 6.47/0mph

11) 1mi - 8:58(8:58/mi) 129/134bpm [1156b/mi] 74cal 6.7/0mph

12) 1mi - 8:43(8:43/mi) 133/142bpm [1159b/mi] 82cal 6.88/0mph

13) 1mi - 8:38(8:38/mi) 133/141bpm [1149b/mi] 80cal 6.94/0mph

14) 1mi - 8:31(8:31/mi) 128/139bpm [1091b/mi] 60cal 7.04/0mph

15) 1mi - 9:08(9:08/mi) 136/141bpm [1242b/mi] 90cal 6.57/0mph

16) 1mi - 8:53(8:53/mi) 139/143bpm [1234b/mi] 93cal 6.76/0mph

17) 1mi - 8:42(8:42/mi) 133/140bpm [1158b/mi] 69cal 6.89/0mph

18) 1mi - 8:39(8:39/mi) 135/138bpm [1169b/mi] 72cal 6.93/0mph

19) 1mi - 8:50(8:50/mi) 133/137bpm [1174b/mi] 64cal 6.8/0mph

20) 1mi - 8:52(8:52/mi) 141/146bpm [1251b/mi] 96cal 6.76/0mph

21) 1mi - 8:26(8:26/mi) 142/145bpm [1197b/mi] 90cal 7.12/0mph

22) 1mi - 8:06(8:06/mi) 149/154bpm [1208b/mi] 107cal 7.4/0mph

23) 1mi - 7:48(7:48/mi) 150/157bpm [1170b/mi] 103cal 7.69/0mph

24) 0.97mi - 7:36(7:51/mi) 149/153bpm [1169b/mi] 94cal 7.65/0mph
10:40 9:31 9:09 9:21 9:25 9:27 1:20 11 9:19 9:16 8:58 8:43 8:38 8:31 9:08 8:53 8:42 8:39 8:50 8:52 8:26
Bowman 🇸🇪
Nice one! Best of luck in Lisbon!
Grandma
Looks like a pretty perfect last LSR to me. All downhill from here-enjoy😎
SailorSteve
Cheers both.

Tough today - possibly for the best? - the headwinds+hill sections were more of a slog vs the tailwinds+hills were easy, as always! - not the gentle sign off that I dreamed of, but probably more valuable for that. Bring it on.

And best wishes to you both on your equally imminent next adventures💪💪
Bowman 🇸🇪
Not an unusual last LR feeling after a marathon training block. :)
But it will feel better after some tapering!
Thanks!
SailorSteve
You know it Mr B! - and I’m excited for you👊

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