Run > Long Run

Finchley 20. 4 x 5 mile loops. Fab! Well organised and good undulating course. Traffic was a tad unnerving. Busy roads and the cars came a bit too close. I found it the 4 lap course reassuring as it gives you the option to drop out if you've a problem rather than be committed to 2 x 10 mile laps. Experimented with gels as per instructions from Mr. Nutrition. Started with John66 and had a catch up on news chat. Chatted to Footpad later on. Tried to inject some pace in last lap with difficulty as it is a roly poly course. Good fun with a couple of runners during the run when we helped push start someone's car LOL Saw a runner with his top on back to front. Deliberated with Mark and Naomi whether to tell him or not, then got plagued by it for the first lap as he was just in front of me! Chatted to two people planning to do the Great Wall of China marathon. They asked if I thought they should do any hill training. Duh! Marshal comment on the final lap: 'See you next year'

Split Summary
===
1) 1m - 9:35(9:35/m) - 94cal - 136/150bpm - 6.27/7.59mph
2) 1m - 9:25(9:25/m) - 95cal - 137/151bpm - 6.37/7.16mph
3) 1m - 9:42(9:42/m) - 100cal - 141/150bpm - 6.18/8.5mph
4) 1m - 9:49(9:49/m) - 102cal - 143/154bpm - 6.11/6.93mph
5) 1m - 9:43(9:43/m) - 97cal - 144/155bpm - 6.18/7.11mph
6) 1m - 9:27(9:27/m) - 99cal - 146/155bpm - 6.35/7.17mph
7) 1m - 9:11(9:11/m) - 96cal - 148/160bpm - 6.53/7.53mph
8) 1m - 9:34(9:34/m) - 97cal - 148/157bpm - 6.27/7.87mph
9) 1m - 9:18(9:18/m) - 103cal - 154/162bpm - 6.45/7.63mph
10) 1m - 9:34(9:34/m) - 105cal - 156/163bpm - 6.27/7.54mph
11) 1m - 9:39(9:39/m) - 97cal - 152/160bpm - 6.22/7.23mph
12) 1m - 9:33(9:33/m) - 81cal - 148/159bpm - 6.28/7.35mph
13) 1m - 9:49(9:49/m) - 96cal - 152/162bpm - 6.12/7.59mph
14) 1m - 9:57(9:57/m) - 107cal - 156/164bpm - 6.03/7.14mph
15) 1m - 10:14(10:14/m) - 106cal - 155/165bpm - 5.86/6.97mph
16) 1m - 8:50(8:50/m) - 104cal - 164/171bpm - 6.79/9.01mph
17) 1m - 8:44(8:44/m) - 103cal - 163/170bpm - 6.87/9mph
18) 1m - 8:24(8:24/m) - 106cal - 168/177bpm - 7.14/8.56mph
19) 1m - 8:19(8:19/m) - 109cal - 174/193bpm - 7.21/8.35mph
20) 0.9m - 7:35(8:26/m) - 100cal - 173/195bpm - 7.11/9.33mph

Pace Zone Summary
===
Pace Zone: 7:00-7:19/m: 1.1%
Pace Zone: 7:20-7:39/m: 1.5%
Pace Zone: 7:40-7:59/m: 3.6%
Pace Zone: 8:00-8:19/m: 4%
Pace Zone: 8:20-8:39/m: 6.3%
Pace Zone: 8:40-8:59/m: 11%
Pace Zone: 9:00-9:19/m: 17.3%
Pace Zone: 9:20-9:39/m: 19.6%
Pace Zone: 9:40-9:59/m: 13.9%
Pace Zone: 10:00-10:19/m: 9.2%
Pace Zone: 10:20-10:39/m: 4.6%
Pace Zone: 10:40-10:59/m: 2.8%
Pace Zone: 11:00-11:19/m: 1.3%

Heart Rate Zone Summary
===
HR Zone: 56-148 (Sub-70%): 34.9%
HR Zone: 148-154 (71-75%): 22.2%
HR Zone: 154-161 (76-80%): 17.9%
HR Zone: 161-167 (81-85%): 9.7%
HR Zone: 167-174 (86-90%): 9.6%
HR Zone: 174-180 (91-95%): 3.1%

Max Speed
===
9.33mph