Sun 15th Feb 2009 at 10:00am by Naomi P
Run > Race
Good
-
Time
2:56:34
-
Miles
20.03
-
Min/mi
8:49
-
WAVA
57.29
-
Cals
1964
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Great race: intended to use this as a progression run with 9 min miles for the first 15 and picking it up after that. Splits are fairly even, with 8'30 for penultimate mile and 8'03 for the last mile so very pleased with the pacing. Felt very strong after warming up (took a good few miles) and could have happily run further. Other thing to note that this was done on no gels/food/energy drinks, just water, so I reckon that with fuel it would be much easier. Quite nice to know I can run a 20 mile progression run on water without bonking!
09:08 09:30 08:33 08:40 08:48 09:00 08:52 08:52 08:53 08:36 08:40 08:54 08:48 08:40 09:02 09:12 09:11 08:51 08:36 08:03 00:10
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:26 |
5:26 |
77.61 |
| 5km |
20:16 |
6:31 |
72.70 |
| 5M |
35:13 |
7:03 |
67.68 |
| 10km |
45:20 |
7:18 |
65.55 |
| 10M |
1:18:47 |
7:53 |
62.20 |
| Half |
1:47:49 |
8:14 |
59.39 |
| 20M |
2:56:16 |
8:49 |
57.29 |
| Mara |
4:01:12 |
9:12 |
55.54 |
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