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Sun 16th Nov 2014 at 5:00pm by mackfly

Run > Race
  • Time
    3:21:36
  • Miles
    26.20
  • Min/mi
    7:42
  • WAVA
    62.66
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

A20 path and downs marathon

11th overall

Most of the hills were in the first half

I took it very easy as its been so long since I've run this distance. Aimed to run around 3.30-4.00 without stressing the legs so having a short recovery

Prep- ate a load of beetroot yesterday and then a large meal with brown rice and quinoa, green veg and chicken.

Had refined Porte and banana for breakfast.

Nutrition - not sure how many hi 5 gels I had. I think I had 5 at 4, 8, 12 , 16, 22. Had some Mars, and rice caramel bar. Drank water at every station for 1st half and flat coke 2nd half.

Felt strong till 24 when last hill gave me heavy legs,

Ran ave 8mm in first half and 7.30mm in 2nd.
7.52, 7.39, 7.58, 9.18, 7.42, 7.21, 8.03, 8.43, 7.39, 7.23, 9.04, 7.36, 7.35, 2nd half, 7.53, 7.18, 7.30, 7.35, 7.25, 7.25, 8.00, 7.25, 7.04, 7.05, 7.40, 7.52, 7.20
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