Sun 25th Mar 2012 at 11:00am by Paul W
Run > Race
warm
-
Time
45:18
-
Miles
6.25
-
Min/mi
7:15
-
WAVA
71.43
-
Cals
731
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Lincoln 10K. 10st 5 1/8. Another PB by about 30 seconds, so well pleased. Wasn't sure how fit I was and had been a bit stressed with work stuff in days leading up to it so wasn't 100% confident. Had 2 bowls of porridge at 7am and about half a bottle of water 10 mins before start. Also had 2 dextrose at about 3k which I intended to have before start but forgot. Start was a bit slow because I was late getting into pen and there was a lot of traffic but I picked it up fairly quickly. Needed to run faster than last year's 7.20 pace and aimed for 7.15, which I maintained all the way so was pleased. Was a bit tired towards end but never in real distress. Came 685/4375 ( 56th in category) Kathryn did PB 52.35 1879/4375 (20th in category) and Ben did PB 43.31 448/4375 (151st in category), beating me for first time. So pleased for him.
7.16, 7.13, 7.17, 7.06, 7.12, 7.17.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:30 |
6:30 |
71.05 |
| 5km |
21:36 |
6:57 |
72.85 |
| 5M |
35:45 |
7:09 |
71.91 |
| 10km |
45:01 |
7:15 |
71.42 |
| 10M |
1:14:33 |
7:27 |
71.41 |
| Half |
1:39:16 |
7:35 |
70.49 |
| 20M |
2:35:26 |
7:46 |
71.33 |
| Mara |
3:26:57 |
7:54 |
71.44 |
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