Sun 14th Jul 2013 at 11:00am by DazzaB
Run > Race
Amazing
hellish
-
Time
1:03:58
-
Miles
10.00
-
Min/mi
6:24
-
WAVA
74.82
-
Cals
1060
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Nf10 Chris WS no.
Av hr split 162 167 167 170 171 173 173 172 174 176
40 min before beta alanine 2g, dextrose/maltodextrin , eaa, can kick
Rest two days before
Supple leopard muscle smashes etc - low squats
Porridge few hours before
11th overall, 3 rd m40 prize
5.59 6.08 6.30 6.17 6.30 6.17 6.34 6.40 6.41 6.19
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
4:39 |
4:39 |
90.20 |
| 5km |
16:53 |
5:26 |
84.51 |
| 5M |
29:02 |
5:48 |
79.95 |
| 10km |
37:12 |
5:59 |
77.89 |
| 10M |
1:03:58 |
6:24 |
74.84 |
| Half |
1:27:00 |
6:38 |
72.22 |
| 20M |
2:20:54 |
7:03 |
70.66 |
| Mara |
3:11:38 |
7:19 |
69.28 |
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