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Sun 24th Jan 2010 at 11:00am by Jobe
Run > General
-
Time
2:24:00
-
Miles
14.95
-
Min/mi
9:38
-
Pacing
0%
-
WAVA
56.89
-
Cals
1601
-
Asc(m)
42
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Surface
Road
Notes & Comments
7 comments
Split Summary
====
1) - 1m - 10:29(10:29/m) - 105cal
2) - 1m - 10:29(10:29/m) - 109cal
3) - 1m - 10:34(10:34/m) - 109cal
4) - 1m - 10:19(10:19/m) - 107cal
5) - 1m - 10:25(10:25/m) - 109cal
6) - 1m - 10:02(10:02/m) - 107cal
7) - 1m - 10:22(10:22/m) - 109cal
8) - 1m - 9:04(9:04/m) - 106cal
9) - 1m - 8:55(8:55/m) - 106cal
10) - 1m - 9:11(9:11/m) - 107cal
11) - 1m - 9:27(9:27/m) - 108cal
12) - 1m - 8:53(8:53/m) - 106cal
13) - 1m - 9:10(9:10/m) - 106cal
14) - 1m - 8:52(8:52/m) - 106cal
15) - 0.95m - 7:47(8:12/m) - 101cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.5%
Pace Zone: 7:40-7:59/mile: 2.2%
Pace Zone: 8:00-8:19/mile: 3.9%
Pace Zone: 8:20-8:39/mile: 6.7%
Pace Zone: 8:40-8:59/mile: 8.6%
Pace Zone: 9:00-9:19/mile: 12%
Pace Zone: 9:20-9:39/mile: 10.8%
Pace Zone: 9:40-9:59/mile: 12.3%
Pace Zone: 10:00-10:19/mile: 12.9%
Pace Zone: 10:20-10:39/mile: 11.5%
Pace Zone: 10:40-10:59/mile: 7.1%
Pace Zone: 11:00-11:19/mile: 4%
Pace Zone: 11:20-11:39/mile: 2.3%
Pace Zone: 11:40-11:59/mile: 1.2%
Folksworth 15. It was all about doing the mileage to build up some stamina today. Not sure if I was going to make it as have not been too well of late. Ran a very pleasant first lap with WJ Bullet then ran the second lap solo picking up the pace a little. Held together pretty well but now at home feeling pretty awful.
10:29 10:29 10:34 10:19 10:25 10:02 10:22 9:04 8:55 9:11 9:27 8:53 9:10 8:52 7:47
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
57.35 |
5km |
27:14 |
8:46 |
59.40 |
5M |
45:06 |
9:01 |
58.07 |
10km |
56:47 |
9:08 |
57.43 |
10M |
1:34:01 |
9:24 |
57.19 |
Half |
2:05:11 |
9:33 |
56.84 |
20M |
3:16:02 |
9:48 |
56.09 |
Mara |
4:21:00 |
9:58 |
55.29 |
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Well done - must be good to be doing the miles again and you really picked the pace up towards the end! Hope you soon feel better
Good running! I'm sure the aches will go soon! I recommend a couple of glasses of wine!
Thank you Mothy but nothing to do with aches - think I may have picked up a bug.
Well done, good to have you back. Bug or no bug, you still deserve a glass of wine.
well done and make sure you listen to your body re:aches don't want you out that long again.
hope you recover fast, you sure looked great when you sailed past us at 9 miles, thanks to you and Mr J for transport x
Knew you were going fast in the last mile:)