Day: October 4, 2009

training run #73

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Sunday 4 October, 6.03am

Cold, dark, slight breeze in parts.  Gimme the moonlight – needed it to find my way round the first lap, so good job it was a full moon and clear sky.  Hard to judge pace in the dark.

Intended to do 21km/13 miles, the full half marathon distance as my last long run before tapering for CHM.  Did 2x 5km laps, and 3x 4km laps.  Nokia measured it as 21.2km, and this converts to 13.17 miles.

Felt tired for the 4th and 5th laps.  And afterwards my knees and thighs knew I’d done a distance run!  Carried 500ml water in Camelbak and 10 jelly babies.

Lap 1 (5k):  30:38  avg HR 145bpm
Lap 2 (5k):  30:26  avg HR 143bpm
Lap 3 (4k):  24:12  avg HR 145bpm
Lap 4 (4k):  24:23  avg HR 149bpm
Lap 5 (4k):  24:23  avg HR 151bpm
Total time:  2:14:02  avg HR 146bpm

Nice consistent pace, very close lap times.  Copied the Nokia data below:

Lap time Total time Lap distance Avg.pace
1. 6:36,20 6:36,20 1 km 6:36 / km
2. 6:34,62 13:10,84 1 km 6:35 / km
3. 6:19,75 19:30,58 1 km 6:20 / km
4. 6:34,75 26:05,34 1 km 6:35 / km
5. 6:42,68 32:48,3 1 km 6:43 / km
6. 6:29,64 39:17,69 1 km 6:30 / km
7. 6:25,68 45:43,36 1 km 6:26 / km
8. 6:12,76 51:56,13 1 km 6:13 / km
9. 6:28,82 58:24,96 1 km 6:29 / km
10. 6:11,0 1:04:35,96 1 km 6:11 / km
11. 6:25,66 1:11:01,63 1 km 6:26 / km
12. 6:08,64 1:17:10,27 1 km 6:09 / km
13. 6:08,82 1:23:19,10 1 km 6:09 / km
14. 6:09,48 1:29:28,59 1 km 6:09 / km
15. 6:19,62 1:35:48,22 1 km 6:20 / km
16. 6:08,68 1:41:56,90 1 km 6:09 / km
17. 6:22,83 1:48:19,75 1 km 6:23 / km
18. 6:22,80 1:54:42,55 1 km 6:23 / km
19. 6:13,55 2:00:56,10 1 km 6:14 / km
20. 6:18,72 2:07:14,82 1 km 6:19 / km
21. 6:12,82 2:13:27,65 1 km 6:13 / km
22. 1:18,9 2:14:45,75 0.2 km 8:25 / km

Average overall pace recorded by Nokia is 6:21 per km.

Now, I need to taper and get ready for race day 18 October, but good to know I’ve done the distance.

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