Sun 21st Feb 2010 at 9:00am by mackfly
Run > Race
- Good
- heavy rain
- v windy
- cold
-
Time
1:27:35
-
Miles
13.14
-
Min/mi
6:40
-
WAVA
67.64
-
Cals
1550
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Sussex Beacon 1/2. Biblical rain for the first few miles and the last few miles and quite windy. Aim was 6.40 min miles which I hit spot on. It was quite comfortable but I'm nowhere near 6.25 m/m PB shape perhaps with a bit of effort I could have pushed 1.25/26. With only 6 weeks of traing in the legs from 2 months injury I'm happy. Left ankle playing up but at the front rather than side or archilles. No swelling or lumps just a bruise like feels which came on at 9 miles. ITBs just fine despite the rain and cold. Fueling - cornflakes @ 8am, cup of strong coffee and pro plus beforehand. No gels just two swigs of lucazade and and couple of mouthfuls of water on the run.
Split Summary
====
1) - 1m - 6:34(6:34/m) - 115cal
2) - 1m - 6:36(6:36/m) - 119cal
3) - 1m - 6:45(6:45/m) - 118cal
4) - 1m - 6:31(6:31/m) - 118cal
5) - 1m - 6:39(6:39/m) - 118cal
6) - 1m - 6:43(6:43/m) - 119cal
7) - 1m - 6:47(6:47/m) - 118cal
8) - 1m - 6:50(6:50/m) - 118cal
9) - 1m - 6:36(6:36/m) - 118cal
10) - 1m - 6:35(6:35/m) - 118cal
11) - 1m - 6:40(6:40/m) - 118cal
12) - 1m - 6:41(6:41/m) - 118cal
13) - 1m - 6:41(6:41/m) - 118cal
14) - 0.14m - 58(6:54/m) - 17cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 2.5%
Pace Zone: 6:00-6:19/mile: 8%
Pace Zone: 6:20-6:39/mile: 32.8%
Pace Zone: 6:40-6:59/mile: 39.9%
Pace Zone: 7:00-7:19/mile: 10%
Pace Zone: 7:20-7:39/mile: 2.1%
6:34 6:36 6:45 6:31 6:39 6:43 6:47 6:50 6:36 6:35 6:40 6:41 6:41 58
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:32 |
5:32 |
70.92 |
5km |
18:39 |
6:00 |
71.50 |
5M |
31:04 |
6:13 |
69.67 |
10km |
39:13 |
6:19 |
68.92 |
10M |
1:05:21 |
6:32 |
68.31 |
Half |
1:27:18 |
6:40 |
67.11 |
20M |
2:17:26 |
6:52 |
67.55 |
Mara |
3:03:37 |
7:00 |
67.42 |
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