Sun 9th Aug 2009 at 10:00am by Marts

Run > Race

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Time
1:39:18
Miles
13.15
Min/mi
7:33
WAVA
58.93
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

Newark HM. Plan was try and get round with no pain and succeeded. Slow 1st mile as start too narrow. Saw swerver in front and caught him at 2.2M ran couple of miles with him then from 5-11 with gingerwand. Only done 22 miles in total over previous 5 weeks so bit tired 8-10 miles but CVS comfortable and ran disciplined ran. Short steps up and down hills to protect PF. not a PW either:) UPDATE foot actually feels better in the 48hrs afterthe run than has done for 7 weeks since 1st injured it. Am on the way back and may still be able to do GER now.

0.13,7.28,7.01,7.35,7.49,7.30,7.38,7.36,7.34,7.43,7.59,7.45,7.31,6.48,1.01

swerver
Well done, glad the injury is on the mend. Thanks for the advice and pacing (well the bit I could keep up with!) Have decided to include more longer runs for next half race and GER.

Heart

45/45max

Show Beats/Mile

BPM
WHR
MHR
Bands

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	59.35
5km	21:32	6:56	60.64
5M	35:39	7:08	59.73
10km	44:53	7:13	59.36
10M	1:14:18	7:26	59.28
Half	1:38:54	7:33	58.49
20M	2:34:50	7:45	59.20
Mara	3:26:06	7:52	59.31

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Sun 9th Aug 2009 at 10:00am by Marts

Run > Race

Notes & Comments

Heart

Predictions

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