Run > Race

Split Summary

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1) - 1m - 8:14(8:14/m) - 125cal

2) - 1m - 8:04(8:04/m) - 129cal

3) - 1m - 8:32(8:32/m) - 128cal

4) - 1m - 8:29(8:29/m) - 129cal

5) - 1m - 8:30(8:30/m) - 127cal

6) - 1m - 8:30(8:30/m) - 128cal

7) - 1m - 8:30(8:30/m) - 129cal

8) - 1m - 8:56(8:56/m) - 128cal

9) - 1m - 8:36(8:37/m) - 129cal

10) - 1m - 8:48(8:49/m) - 127cal

11) - 1m - 8:44(8:44/m) - 127cal

12) - 1m - 8:39(8:39/m) - 129cal

13) - 1m - 8:28(8:28/m) - 128cal

14) - 1m - 8:35(8:35/m) - 128cal

15) - 1m - 8:49(8:49/m) - 129cal

16) - 1m - 8:51(8:51/m) - 128cal

17) - 1m - 8:57(8:57/m) - 128cal

18) - 1m - 8:35(8:35/m) - 128cal

19) - 0.7m - 5:39(8:04/m) - 90cal

Pace Zone Summary

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Pace Zone: 7:00-7:19/mile: 2.2%

Pace Zone: 7:20-7:39/mile: 4.8%

Pace Zone: 7:40-7:59/mile: 12.7%

Pace Zone: 8:00-8:19/mile: 17%

Pace Zone: 8:20-8:39/mile: 17.1%

Pace Zone: 8:40-8:59/mile: 15.2%

Pace Zone: 9:00-9:19/mile: 11.9%

Pace Zone: 9:20-9:39/mile: 7.1%

Pace Zone: 9:40-9:59/mile: 4%

Pace Zone: 10:00-10:19/mile: 2.2%

Pace Zone: 10:20-10:39/mile: 2.5%

Stamford 30k, set off and picked rken up and headed to the race, perfect weather no injuries etc. damm there just wasn't any excuses to not run today.

Plan today was to go out and aim for sub 9min miles, it was never going to be a pb for me today so I wanted to see if I could get round in my (probable) mara m/m target. Started off with ken and straight away the just below 9m/m target was ignored, with the downhill start even holding back we were nearer 8m/m however we tried to be sensible and hold it back. At about 3km I decided gloves were just stupid so left them with a marshall.

By around mile 3 we setlled at 8.30m/m pace and it felt good, hills came and went and I was surprised at how much some folk slowed down on the hills, tried to keep going, first 10k went by in 52mins, second 10k was harder and was a 54min effort, this part of the race I always find harder as seems to climb a lot more than it goes down.

By the last 10k we had gained a limpet who sat behind us, he was from from derbyshire (i think) and promptly told us that his mate who had overtaken us a few mins before was a 2.34 mara runner, I couldn't help thinking this was male cow poo as he would have struggled to get 2.34 for the 30k at the pace he was doing.

The k's were ticking down now and although tired wasn't that bad, I had been taking shot bloks every two miles from seven onwards. Ken started to struggle a little from 22k onwards but kept up the pace well, by 25k he had a bit of a kneee issue and from about 26-27 I left him allowing me to keep my pace up, felt bad but he did insist. Finally got to the end and saw that stupid field, still don't have much time for it but plodded though and did manage to speed up a little for last mile and half or so but was very pleased to get finished, last k was about 54 and average pace was 8.36m/m

Race was well organised and ran as per normal on what can only be described as perfect running conditions, some good support from heyjude and the cook clan. Some great runs from other club members. Looking forward to trying to move my legs tomorrow on a recovery run as this afternoon playing on swings and slides with the girls was hard work !