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Running > Race

31st May 2009 at 9am by Alf Tupper Tough of the Track

  • 3:13:45
    Time
  • 26.20
    Miles
  • 7:24
    Min/mi
  • road
    Surface

Notes & Comments

  • Top of the world
2 comments
Operation Embra Marafun and cracking weather for it. Felt fresh as a daisy over the first six miles from the start below Calton Hill, through Holyrood Park and down to Portobello on mostly downhills. Maintained a comfortable tempo through Musselburgh, Cockenzie and Port Seton and felt great when spotted by Charlie VC at Longriddy at around the 16 mile mark. The next 4 miles got predictably harder as we did the loop around Gosforth House and as the sun got stronger. Still felt in good shape when I hit the rendezvous point with C VC at 20 miles, where he was ready to see me home over the last 10k. Despite slowing over these 4 miles, I still made the 20 mile-mark in a little over 2:23 (7:11 pace). The last 6 miles were tough, however, and the urge to walk was never far away - and I took a couple of walk breaks, as I wasn't willing to bust my balls. Felt euphoric on the finish, with lots of support from the grandstands at Musselburgh Race Course, which I, of course, milked. Deliighted to finish under 3:15, given the conditions and I can now look forward to London next year. Big shout out to VC, who shamelessly sunbathed for 2 hours sippiing freebie beer in the finishers enclosure after his 'exertions' - what a guy!
Great stuff Animal – what an incentive big CVC gave. Finish Embra in sub 3.15 & I’ll get you a 3 some with me & Bx. It makes you wonder who’s going to be the sandwich filling. When CVC starts saying left a bit, right a bit in Dutch just clench the old bum cheeks.
Rechts oflow sounds like the money shot! Ya, das is goud!

Predictions

Best WAVA 68.03%
Dist Time Per Mile WAVA
1M 6:05 6:05 65.02
5km 20:13 6:30 68.03
5M 33:29 6:42 67.89
10km 42:09 6:47 67.91
10M 1:09:48 6:59 67.15
Half 1:32:56 7:06 66.39
20M 2:25:31 7:17 66.29
Mara 3:13:45 7:24 66.61

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10
Here's the link you need to retro-check a run to see if it will pick up a country badge.
Check this training entry

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