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

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

Russell Finn ran: The sun was properly ...

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  • 3 miles
  • 00:24 time
  • 07:39 pace
  • 354 calories
  •  
  •  
  • 0 ft climb
  • 177 max hr
  • 164 avg hr
    • Currently 4/5 Effort.
    effort 4/5
alright Longest day 4/8. Havant. 23:49 5.01 km 00:24 07:39 pace

The sun was properly out by now and it was 23.5C I wore my peaked cap to keep from burning too much.

Dave lead the way and we had a slow start so that Ulen Neale who hadn't done it before could find the route. The first km is also downhill, so a slow km that includes the only downhill is a Bad Thing.

For the last 4km I was working pretty hard to catch up the deficit. The last 3km features an average heart rate of 172bpm. Not clever. And this is on twisty stony tracks so this was really quite tough.

Also the watch tracks poorly in the woods so I over-ran the finish by 200m - else my time was more like 23:07 (according to the segment http://www.strava.com/activities/156858482/segments/3628982173 )

http://www.strava.com/activities/156858482

Distance Split pace Elev. chg. Avg. HR Max. HR Avg. cadence
1.00 5:10.01 -18 143 (77%) 154 (83%) 86.2
2.00 4:49.40 +9 162 (87%) 166 (90%) 85.0
3.00 4:35.35 +2 170 (92%) 172 (93%) 86.1
4.00 4:38.43 -3 173 (94%) 175 (95%) 85.1
5.00 4:35.69 +9 174 (94%) 177 (96%) 85.6