Sun 13th Mar 2011 at 9:00am by Naomi P
Run > Long Run
- rain
- breezy
-
Time
2:48:50
-
Miles
20.00
-
Min/mi
8:27
-
WAVA
59.82
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3 comments
Finchley 20 as a progressive long run. Stood on the brakes in the first lap, pretty much bouncing on the spot to keep to 9:00s, relaxed a bit in the second, ran the 3rd a touch harder, then did the last lap hard.
Great fun to pass so many people in the second half, and very encouraging to finish a long run so strongly.
Didn't have a garmin so the splits are to the nearest 10 seconds (couldn't remember any more detail), shame I missed the mile splits.
Lap 1 - 45:00 - 9:00 m/m
Lap 2 - 43:30 - 8:42 m/m
Lap 3 - 41:00 - 8:12 m/m
Lap 4 - 39:20 - 7:52 m/m
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:12 |
5:12 |
81.09 |
5km |
19:25 |
6:15 |
75.88 |
5M |
33:44 |
6:45 |
70.67 |
10km |
43:25 |
6:59 |
68.51 |
10M |
1:15:28 |
7:33 |
64.94 |
Half |
1:43:16 |
7:53 |
62.01 |
20M |
2:48:50 |
8:27 |
59.81 |
Mara |
3:51:02 |
8:49 |
57.99 |
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Great splits though I think you have you min/mile pace dwon wrong for lap 3!
And my typing is shite!!
Oh yeah