Sun 15th Feb 2009 at 11:00am by flanker
Run > Race
-
Time
2:32:20
-
Miles
18.63
-
Min/mi
8:11
-
WAVA
56.45
-
Asc(m)
42
-
Surface
Road
Notes & Comments
The first real test of new Pumas and first real test of shape this year. Plan was 8:20 mm for the first 10k, 8:30 the second and then whatever was left the third.
Went through the first 10k in 8:01 pace, kept the average pace under 8:12 throughout the hard second 10k, and then pulled it back a bit towards the end. first 15k in 1:16:11 second 15k in 1:16:09 Pretty good pacing, and a negative split
Shoes felt good in terms of movement, but feet blistered: left little toe and on the inside of the ball of the right foot. Nothing major and not a problem running. ankles achy afterwards, and some superb cramps in right hammie!
7.56 7.49 8.13 8.07 8.07 8.15 8.12 8.30 8.15 8.30 8.17 8.07 7.53 7.50 8.17 8.15 8.34 8.07
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:26 |
5:26 |
72.22 |
5km |
19:46 |
6:22 |
67.46 |
5M |
34:00 |
6:48 |
63.66 |
10km |
43:34 |
7:01 |
62.04 |
10M |
1:14:57 |
7:30 |
59.56 |
Half |
1:41:58 |
7:47 |
57.46 |
20M |
2:45:10 |
8:16 |
56.21 |
Mara |
3:44:42 |
8:35 |
55.09 |
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