Sun 5th Apr 2009 at 8:00am by tom_craggs
Run > Race
- Good
-
Time
1:40:15
-
Miles
16.06
-
Min/mi
6:15
-
WAVA
71.87
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Kingston Breakfast Run. Aim to run at PMP. Bit fast than that but not raced, still very controlled. Felt very comfortable and legs very fresh at end. Reackon I could keep this pace for another 4-5 miles. Very pleased.
6.27 6.25 6.14 6.12 6.09 6.07 6.09 6.09 6.12 6.14 6.25 6.19 6.18 6.15 6.16 6.04
Small bowl porridge and golden syrup 3.5 hours before race, 2 x High5 gels (1 gel 10 minutes before start). Lucozade Body Fuel, Water every 5 miles.
6.27 6.25 6.14 6.12 6.09 6.07 6.09 6.09 6.12 6.14 6.25 6.19 6.18 6.15 6.16 6.04
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:11 |
5:11 |
72.99 |
5km |
17:22 |
5:35 |
73.99 |
5M |
28:51 |
5:46 |
73.02 |
10km |
36:23 |
5:51 |
72.56 |
10M |
1:00:28 |
6:03 |
72.35 |
Half |
1:20:39 |
6:09 |
71.33 |
20M |
2:06:42 |
6:20 |
71.95 |
Mara |
2:49:02 |
6:27 |
71.91 |
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