Run > Race

Rhayader Round the Lakes 20 miles. Wore 3 pairs of gloves and 3 T-shirts. Viscous hail shower 6-7 miles
1) 1m - 8:20(8:20/m) 102cal 8:20
2) 1m - 8:50(8:50/m) 104cal 8:58
Start of 3 miles mountain climbing
3) 1m - 9:42(9:42/m) 104cal 9:54
4) 1m - 11:11(11:11/m) 102cal 10:31
5) 1m - 9:23(9:23/m) 103cal 9:36
6) 1m - 7:45(7:45/m) 104cal

Developed pain in L thigh
7) 1m - 9:01(9:01/m) 104cal

8) 1m - 8:48(8:48/m) 104cal 9:03
Thigh pain went away
With several Lytchett Manor Striders and Forest of Dean runners for next 4 miles
9) 1m - 8:10(8:10/m) 104cal 8:21 Quads starting to ache a bit
10) 1m - 8:19(8:19/m) 103cal 8:21
11) 1m - 8:08(8:08/m) 103cal 8:20
12) 1m - 8:17(8:17/m) 104cal 8:21
13) 1m - 8:46(8:46/m) 105cal 9:22 I slowed up a hill but still enough for all the Lytchett and FoD runners bar one to fall away
14) 1m - 8:41(8:41/m) 103cal 8:11 out-and-back 2 miles by Caban-coch Reservoir miles 14 and 15
15) 1m - 8:39(8:39/m) 103cal 8:40
16) 1m - 8:37(8:37/m) 103cal 8:58
17) 1m - 8:30(8:30/m) 103cal 8:33
Quads now very stiff and painful
18) 1m - 8:40(8:40/m) 102cal 8:44
19) 1m - 9:02(9:03/m) 103cal 10:07 struggle up the nasty hill
20) 1m - 10:02(10:02/m) 102cal

21) 0.29m - 2:37(9:04/m) 30cal