Site:
http://finnr.blogspot.com/
Miles:
15565 total / 0 in 2017
Goal:

General fitness: cycling, running, gym, tennis. Sub-20 5k

Russell Finn ran: I set out with the in...

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  • 10 miles
  • 01:20 time
  • 07:59 pace
  • 1240 calories
  •  
  •  
  • 1727 ft climb
  • 176 max hr
  • 160 avg hr
    • Currently /5 Effort.
    effort /5
 
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great Farley Mount 10 miler 10.06 mi 01:20 07:59 pace

I set out with the intention of dragging Andy round this hilly (200 ish metres climbing) 10 mile route at sub-8 pace, and just managed to achieve it.

We set out pretty quickly to get a head start on our average, reaching the foot of the first climb having averaged 7:46 min/mile pace.

By the tree at the top of the first long climb the average was down to 8:12

At the maximum elevation (175m) it was down to 8:20

Then came a flat bit followed by a lovely long downhill. Over 2.8 miles we averaged 7:20 pace.

Entering Ampfield woods having run 7 miles we had averaged 7:55.

Now all we had to do was average 8:10-ish for 3 miles through woods and up a 60 metre climb. When we reached the top of the climb our average had dropped to 8:02 so we had a bit to catch up through the woods but at least there weren't any more big hills.

Andy had been running at close to maximum effort for perhaps the whole run so there was no scope for a particularly fast finish but we squeezed out a 7:45 last mile which just caught us up to sub-8 min/miles.

Other stats:
Best mile: 7:04 (the end of the long descent)
Worse mile: 9:01 (the first long climb)
First mile: 7:24
Best 1/2 mile: 6:58
Worse 1/2 mile: 9:25

  • Russell F.
    Russell F.

    Oh, and this run too me past the annual 2 mile/day goal. Just 1500km and 1000 miles left to conquer.

    almost 6 years ago Like