Run > General

54:13 for 4th at Fenland 10. Slower than first 10 at GER.

PB by more than three minutes but my worst run of the autumn.

Knew from early on wasn't feeling great. 1kg heavier than at GER, which if correct, would mean difference of 47s and would have equalled the GER run.

Tried the two doses of caffeine method (1hr before and 3hr before). Maybe the "decaffeinated" tea and coffee I was drinking in the build-up actually contained some caffeine so the effect was negated.

Acted as pacemaker for chasing group for 6-7 miles and then they both just sped off at 8m.

Split Summary

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1) - 1m - 5:27(5:27/m) - 86cal

2) - 1m - 5:25(5:25/m) - 87cal

3) - 1m - 5:23(5:23/m) - 87cal

4) - 1m - 5:22(5:22/m) - 87cal

5) - 1m - 5:24(5:24/m) - 88cal

6) - 1m - 5:25(5:25/m) - 88cal

7) - 1m - 5:21(5:21/m) - 88cal

8) - 1m - 5:26(5:26/m) - 87cal

9) - 1m - 5:22(5:22/m) - 88cal

10) - 1m - 5:26(5:26/m) - 88cal

11) - 0.04m - 12(4:45/m) - 3cal

Pace Zone Summary

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Pace Zone: 4:20-4:39/mile: 3.7%

Pace Zone: 4:40-4:59/mile: 10.5%

Pace Zone: 5:00-5:19/mile: 26%

Pace Zone: 5:20-5:39/mile: 28.5%

Pace Zone: 5:40-5:59/mile: 17.8%

Pace Zone: 6:00-6:19/mile: 7.9%

Pace Zone: 6:20-6:39/mile: 3.2%

Pace Zone: 6:40-6:59/mile: 1.5%