Sat 5th Nov 2011 at 12:00pm by Mr Alf Tupper

Run > Race

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Time
13:50
Miles
2.49
Min/mi
5:33
WAVA
73.56
Asc(m)
42
Surface
Grass

Notes & Comments

national short course xc championships.
still with sore thigh. limping on warm up. contemplated not running but couldn't let the team down especially davie with the commitment he made!
race went and adrenaline kicked in, no pain. was a hard slog but i ran well. big improvement on relay 4k (32seconds). hard to mesure between the 2 courses but in terms off the people i was around it was another improvment.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:16	5:16	71.84
5km	17:29	5:38	73.50
5M	28:58	5:48	72.73
10km	36:28	5:52	72.39
10M	1:00:23	6:02	72.45
Half	1:20:24	6:08	71.55
20M	2:05:54	6:18	72.41
Mara	2:47:38	6:24	72.51

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Sat 5th Nov 2011 at 12:00pm by Mr Alf Tupper

Run > Race

Notes & Comments

Predictions

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