Sat 19th May 2007 at 11:00am by flanker
Run > Race
- breezy
-
Time
4:11:07
-
Miles
26.20
-
Min/mi
9:35
-
Pacing
0%
-
WAVA
49.04
-
Asc(m)
42
-
Surface
Road
Notes & Comments
White Peak mara
Plan: 9mm the whole thing along with Katie
Actual; around 9mm to 14, very comfortably. Increased sligthly to 8:40s over next 2 to shake off annoying drafter
Started to struggle at 16, had take a walk at 18 and again at 21. Told katie to go, and then ran walked to end.
Nutrition: cameback with 2l Go; gels at 6, 10, 14, 17, 20, 23
Prep: 2 hrs sleep, smallish bowl of pasta night before, porridge on the morning (not enough), mad dash to get to buses in time. Of bus and alsmot immeidate start.
10 days taper, last 5 with cold.
Conclusion: prep all wrong: taper, food, sleep plus ill
8.49 8.55 8.50 9.01 8.53 8.59 8.49 8.44 8.49 9.05 8.47 8.58 8.49 8.48 8.59 9.02 9.09 9.30 10.06 9.14 10.30 11.15 10.10 11.58 12.57 10.45
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:04 |
6:04 |
64.23 |
5km |
22:06 |
7:07 |
59.91 |
5M |
38:00 |
7:36 |
56.60 |
10km |
48:41 |
7:50 |
55.21 |
10M |
1:23:45 |
8:23 |
53.02 |
Half |
1:53:57 |
8:42 |
51.15 |
20M |
3:04:35 |
9:14 |
50.04 |
Mara |
4:11:07 |
9:35 |
49.04 |
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