Sun 5th Jul 2009 at 9:00am by McNewbie

Run > Race

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Time
1:05:09
Miles
6.21
Min/mi
10:29
WAVA
45.62
Asc(m)
42
Surface
Road

Notes & Comments

*City of Manchester 10km* Crunchy Nut for breakfast; cloudy and cool weather; set off from stadium, tried to keep slow-ish; 1st km was slower than it felt;right calf felt painfully tight at times; maintained steady pace, over unexpected and big undulations; very thirsty around 4km; water station after 6km; tried stepping up pace after 7km, right calf pulling me back; water station after 9km ignored; sprint finish, legs felt strong, though chest was tight and painful from breathing; post race, walking stretched aching legs; rice and chicken at home; short nap later, exhausted and tired legs.

7.0 6.45 6.41 7.10 6.29 6.33 6.19 6.10 6.19 5.40

Predictions

Dist	Time	Per Mile	WAVA
1M	9:25	9:25	44.78
5km	31:17	10:04	47.10
5M	51:47	10:21	46.03
10km	1:05:11	10:29	45.60
10M	1:47:55	10:48	45.41
Half	2:23:39	10:58	44.58
20M	3:44:54	11:15	44.90
Mara	4:59:22	11:26	44.75

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Sun 5th Jul 2009 at 9:00am by McNewbie

Run > Race

Notes & Comments

Predictions

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