Sun 18th Sep 2011 at 11:00am by Paul W
Run > Race
-
Time
1:43:01
-
Miles
13.22
-
Min/mi
7:48
-
WAVA
68.48
-
Cals
1544
-
Asc(m)
42
-
Surface
Road
Notes & Comments
A really good event with a fairly tough course. Was hoping to do a PB and needed to run 7.45 pace to do that. Got off to a good start and was ahead of the pace up to about 10 miles but then started to tire and even had a couple of little walks which was disappointing. Still I did come 3695/54000 so thats not tooo bad I guess. I did it as a speed session in preparation for Amsterdam so wasn't tapered or anything. 17 miler the week before probably wasn't the best preparation!. Also ate very late Saturday night. Perhaps I just went a bit too fast early on? Wanted to make use of the downhills and then maintain a decent pace on the uphill on miles 4 and 5, but the uphill from mile 10-11 did me a bit. Was well worth doing though and I'd probably do it again.
7.27, 7.35, 7.30, 7.42, 7.44, 7.28, 7.29, 7.33, 8.04, 7.48, 8.22, 8.29, 8.04.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:40 |
6:40 |
68.70 |
5km |
22:12 |
7:09 |
70.28 |
5M |
36:45 |
7:21 |
69.33 |
10km |
46:17 |
7:27 |
68.84 |
10M |
1:16:38 |
7:40 |
68.83 |
Half |
1:42:02 |
7:47 |
67.93 |
20M |
2:39:46 |
7:59 |
68.75 |
Mara |
3:32:43 |
8:07 |
68.85 |
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