Run > Race

Thanet 20 - very cold and windy runnning in one direction but great sunshine in the 2nd half with the wind predominantly behind. Quite hilly.

The aim was to do a progressive run upping the pace every 5 miles. Ideally 8mm ( 40m )7.40 ( 38.20 ) 7.15 (36.15) 6.50 ( 34.10). Reality , 1st 5m = 38.33, 10m = 38.08 15m = 35.15 20m = 33.31m.

felt strong in 2nd half and its wasn't too hard to keep the faster pace. This was helped by the wind but there was a few hills and pedestrians to dodge.

fuelling - cereal at 2 hours before. sqeezy gel at 6, 12 and 16miles. water at every station. imodium at start.

Split Summary

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1) - 1m - 7:33(7:33/m) - 129cal

2) - 1m - 7:27(7:27/m) - 131cal

3) - 1m - 7:33(7:33/m) - 132cal

4) - 1m - 7:55(7:55/m) - 132cal

5) - 1m - 8:05(8:05/m) - 131cal

6) - 1m - 7:37(7:37/m) - 132cal

7) - 1m - 7:36(7:36/m) - 131cal

8) - 1m - 7:33(7:33/m) - 132cal

9) - 1m - 7:53(7:53/m) - 131cal

10) - 1m - 7:29(7:29/m) - 130cal

11) - 1m - 7:03(7:03/m) - 131cal

12) - 1m - 7:13(7:13/m) - 131cal

13) - 1m - 7:16(7:16/m) - 129cal

14) - 1m - 7:03(7:03/m) - 131cal

15) - 1m - 6:40(6:40/m) - 129cal

16) - 1m - 6:51(6:51/m) - 131cal

17) - 1m - 6:46(6:46/m) - 129cal

18) - 1m - 6:29(6:29/m) - 130cal

19) - 1m - 6:43(6:43/m) - 129cal

20) - 1m - 6:42(6:42/m) - 130cal

Pace Zone Summary

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Pace Zone: 5:40-5:59/mile: 1.1%

Pace Zone: 6:00-6:19/mile: 4.2%

Pace Zone: 6:20-6:39/mile: 12.3%

Pace Zone: 6:40-6:59/mile: 15.8%

Pace Zone: 7:00-7:19/mile: 16.3%

Pace Zone: 7:20-7:39/mile: 18.8%

Pace Zone: 7:40-7:59/mile: 14.8%

Pace Zone: 8:00-8:19/mile: 8.4%

Pace Zone: 8:20-8:39/mile: 4%

Pace Zone: 8:40-8:59/mile: 1.7%