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Sun 4th Nov 2012 at 11:00am by brotherjohn

Run > Race

heavy rain
breezy
cold

Follow User
0 👍

Time
29:53
Miles
5.00
Min/mi
5:59
WAVA
83.09
Cals
460
Asc(m)
42
Surface
Mixed

Notes & Comments

Traveled up to the Busy Frostbite with Chris and Yogi, heavy rain all the way there and back.

Well I am not sure that qualifies as taking it easy, but I know how my ankle feels and what I can and can't do. It was a bit sore by the finish, but no worse than with the easy runs in the last couple of days. It feels OK now a couple of hours after the race, but the real test will be how it feels in the morning. Not sure how I can go from a quite badly sprained ankle to sub 30 5 mile in less than 2 weeks, but I have.
Horrible conditions for the race, heavy ran and cold, made the off road bit very slippy, but I quite enjoyed it. Quite hard work towards the end after the lay up, but should get the fitness back pretty fast.
Didn't start the watch at the start, but I hope I am just under 30 minutes. I'll correct it when I see the results.

Official time is 29:53 for 35th, I'll settle for that!

Split Summary

====

1) - 1m - 5:57(5:57/m) - 92cal

2) - 1m - 6:09(6:09/m) - 93cal

3) - 1m - 5:56(5:56/m) - 92cal

4) - 1m - 5:49(5:49/m) - 93cal

5) - 0.98m - 5:50(5:57/m) - 90cal

5:57 6:09 5:56 5:49 5:50

	DickyF Brilliant mate considering your last few weeks...maybe the rest did you good...hope the ankle stays ok.:-)
	ChrisHurk Even your healing doesn't hang around....great to see you running again today
	DrBob Brilliant, well done!

Map

0mi in 0

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	0	0	0	0/0
0.50	0	0	0	0/0
0.75	0	0	0	0/0
1.00	0	0	0	0/0
1.25	0	0	0	0/0
1.50	0	0	0	0/0
1.75	0	0	0	0/0
2.00	0	0	0	0/0
2.25	0	0	0	0/0
2.50	0	0	0	0/0
2.75	0	0	0	0/0
3.00	0	0	0	0/0
3.25	0	0	0	0/0
3.50	0	0	0	0/0
3.75	0	0	0	0/0
4.00	0	0	0	0/0
4.25	0	0	0	0/0
4.50	0	0	0	0/0
4.75	0	0	0	0/0
4.98	0	0	0	0/0

Further Analysis

Pace Distribution
Edit colour bands

Predictions

Dist	Time	Per Mile	WAVA
1M	5:28	5:28	81.73
5km	18:05	5:49	84.13
5M	29:53	5:59	83.05
10km	37:36	6:03	82.50
10M	1:02:09	6:13	82.57
Half	1:22:39	6:19	81.57
20M	2:09:14	6:28	82.67
Mara	2:51:53	6:34	82.88

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