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Time
2:52:12
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Miles 18.15
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Min/mi 9:29
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Pacing
93.7%
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WAVA
53.90
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Cals
2078
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Asc(m)
155
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Surface
Road
Herden 18.
Good run overall. Intended to do 9:30 av in an attempt to achieve mara pace rather than really push it. All good overall as achieved 9:29 av and felt great all the way through
definately had a lot more miles in me!
However, not a blinding run... First lap ok. Bit of a drag 2- 5 mile and therefore 11-13 - quite a long hill and a very exposed straight - on the first lap had a lot more company and better weather but on the second lap felt quite lonely - not enhanced with the hail, side winds and marshalls chatting on their phones!
First lap spent in the company more of E'O and MM, chatting a bit, then they left me at 11 miles where I thought they were pacing up (!) and I wanted to stay steady and they paced up!
Felt great towards the end and stepped up for the last 2 miles. Thank you to DD for standing in the rain and cheering us all in.
Bit disappointed with the goodie bag - oh what goodie bag? - I mean the half frozen banana plus there were half hearted marshalls on the second lap - but I will save my feedback for RW
Well done to lots of fellow WJs today with your super runs in not the best conditions - good for the soul!
Split Summary
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1) - 1m - 8:51(8:51/m) - 112cal
2) - 1m - 9:16(9:16/m) - 114cal
3) - 1m - 9:39(9:39/m) - 115cal
4) - 1m - 9:40(9:40/m) - 115cal
5) - 1m - 9:33(9:33/m) - 115cal
6) - 1m - 9:27(9:27/m) - 115cal
7) - 1m - 9:23(9:23/m) - 114cal
8) - 1m - 9:18(9:18/m) - 115cal
9) - 1m - 9:15(9:15/m) - 114cal
10) - 1m - 9:27(9:28/m) - 115cal
11) - 1m - 9:52(9:52/m) - 115cal
12) - 1m - 10:18(10:18/m) - 114cal
13) - 1m - 9:56(9:56/m) - 116cal
14) - 1m - 9:48(9:48/m) - 115cal
15) - 1m - 9:36(9:36/m) - 115cal
16) - 1m - 9:37(9:37/m) - 115cal
17) - 1m - 9:15(9:15/m) - 113cal
18) - 1m - 8:51(8:51/m) - 114cal
19) - 0.15m - 1:10(7:32/m) - 17cal
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 1.6%
Pace Zone: 8:00-8:19/mile: 3.5%
Pace Zone: 8:20-8:39/mile: 7.3%
Pace Zone: 8:40-8:59/mile: 9.6%
Pace Zone: 9:00-9:19/mile: 16.8%
Pace Zone: 9:20-9:39/mile: 17.2%
Pace Zone: 9:40-9:59/mile: 13.6%
Pace Zone: 10:00-10:19/mile: 11%
Pace Zone: 10:20-10:39/mile: 6.1%
Pace Zone: 10:40-10:59/mile: 3.7%
Pace Zone: 11:00-11:19/mile: 2.4%
Pace Zone: 11:20-11:39/mile: 1.3%
Pace Zone: 11:40-11:59/mile: 1.3%
Good run overall. Intended to do 9:30 av in an attempt to achieve mara pace rather than really push it. All good overall as achieved 9:29 av and felt great all the way through
definately had a lot more miles in me! However, not a blinding run... First lap ok. Bit of a drag 2- 5 mile and therefore 11-13 - quite a long hill and a very exposed straight - on the first lap had a lot more company and better weather but on the second lap felt quite lonely - not enhanced with the hail, side winds and marshalls chatting on their phones!
First lap spent in the company more of E'O and MM, chatting a bit, then they left me at 11 miles where I thought they were pacing up (!) and I wanted to stay steady and they paced up!
Felt great towards the end and stepped up for the last 2 miles. Thank you to DD for standing in the rain and cheering us all in.
Bit disappointed with the goodie bag - oh what goodie bag? - I mean the half frozen banana plus there were half hearted marshalls on the second lap - but I will save my feedback for RW
Well done to lots of fellow WJs today with your super runs in not the best conditions - good for the soul!
Split Summary
====
1) - 1m - 8:51(8:51/m) - 112cal
2) - 1m - 9:16(9:16/m) - 114cal
3) - 1m - 9:39(9:39/m) - 115cal
4) - 1m - 9:40(9:40/m) - 115cal
5) - 1m - 9:33(9:33/m) - 115cal
6) - 1m - 9:27(9:27/m) - 115cal
7) - 1m - 9:23(9:23/m) - 114cal
8) - 1m - 9:18(9:18/m) - 115cal
9) - 1m - 9:15(9:15/m) - 114cal
10) - 1m - 9:27(9:28/m) - 115cal
11) - 1m - 9:52(9:52/m) - 115cal
12) - 1m - 10:18(10:18/m) - 114cal
13) - 1m - 9:56(9:56/m) - 116cal
14) - 1m - 9:48(9:48/m) - 115cal
15) - 1m - 9:36(9:36/m) - 115cal
16) - 1m - 9:37(9:37/m) - 115cal
17) - 1m - 9:15(9:15/m) - 113cal
18) - 1m - 8:51(8:51/m) - 114cal
19) - 0.15m - 1:10(7:32/m) - 17cal
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 1.6%
Pace Zone: 8:00-8:19/mile: 3.5%
Pace Zone: 8:20-8:39/mile: 7.3%
Pace Zone: 8:40-8:59/mile: 9.6%
Pace Zone: 9:00-9:19/mile: 16.8%
Pace Zone: 9:20-9:39/mile: 17.2%
Pace Zone: 9:40-9:59/mile: 13.6%
Pace Zone: 10:00-10:19/mile: 11%
Pace Zone: 10:20-10:39/mile: 6.1%
Pace Zone: 10:40-10:59/mile: 3.7%
Pace Zone: 11:00-11:19/mile: 2.4%
Pace Zone: 11:20-11:39/mile: 1.3%
Pace Zone: 11:40-11:59/mile: 1.3%
8:51 9:16 9:39 9:40 9:33 9:27 9:23 9:18 9:15 9:27 9:52 10:18 9:56 9:48 9:36 9:37 9:15 8:51 1:10
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So DD can sheer too, is there no end to that womans talents?!! Am afraid this is what you get when races are organised as commercial entities, the organiser wants a profit. Having met the guy he's definately looking for the event to pay him a healthy profit, its how he makes a living. Anyway the key objective was an accurately measured 18m in race conditions and for that it was a success. You'll get all the goodies at MK. Remember this though when PCC talk about doing the same to the PGER!! Well done!!
Great run and write up, well done for increasing pace towards the end. Not exactly a race that screams please come back is it ?
Great running and bang on target, well done.
Looking strong at end,well done!
good running CK. Well done for sticking to your own race plan too.
Sorry about leaving you on the 2nd lap . Not sure quite what happened , must have been the ibuprofens i took for my throat , but it was still a great run by you all the same . And youre so right about the lack of goodie bag and the frozen bananas were vile !!!
Well done CK - fab run, last 2 miles shows how much you have left and training is paying off, should be a good confidence boost for May
Well done CK, great to increase pace at the end, those miles are paying off!
Awesome running in less than ideal conditions, perfect training plan execution. Go girl..
Brillant run. First and last mile the same time and sub 9mm that is excellent This race shoudl give you lots of confidence