13.29 miles. 151 av heart rate. Time 1 hr 51 mins 11 secs. Mile 1: 9.30. Mile 2: 7.53. Mile 3: 7.51. Mile 4: 7.48. Mile 5: 9.26. Mile 6: 7.49. Mile 7: 7.49. Mile 8: 7.54. Mile 9: 9.37. Mile 10: 7.55. Mile 11: 7.50. Mile 12: 7.59. Mile 13: 9.32. Mile 13.29: 7.49. Total pace 8.22 p/mile.
Attempted to go faster for the HM pace to test going for a PB next week (current PB – 1 hr 45 mins 1 sec, 8.01 p/m pace). I managed to achieve faster, increasingly tough, but achieved.
This is huge. Great session, excellent pace and sets you up nicely for a PB attempt next week. Why I love this session it highlights that in a HM the RPE slowly increases and to hold pace in the last 5K you’re working at around an 8/10 when the same speed was 5/10 at the start. My advice for Worthing, is stick with the 1:45 pacer. They will likely bank a few seconds so probably run around the 7:55-8:00 pace. Tuck in with the pack, let them do the work and then if you feel strong at any stage you can kick on, but I wouldn’t do that any earlier than say mile 10 or 11. I made that mistake at Chester marathon, went ahead only to be over taken by the 3:30 pacers again and that was a big knock. But I think based on today, you definitely have a good chance next Sunday of a new PB which is exciting. (the 1:45 pacer goes in Group Three according to the website)
Coach Simon 🍊
