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Shaun Lee Johnson 10 mile - Run10 Mile

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Boroughbridge, England
16C / 61F
Total Time = 1h 20m 59s
Overall Rank = 44/150
Age Group = M40
Age Group Rank = 14/28
Pre-race routine:

lie in, porridge at 8.30, coffee at 9, a few stretches, cycle to start at 10.15, 500ml of carb drink, start 11am
Event warmup:

cycle to start
  • 1h 20m 59s
  • 16 kms
  • 05m 04s  min/km

Good! windy morning, so good on way to Minskip, really hard work on way back
Post race

Profile Album

Last updated: 2014-10-19 12:00 AM
01:20:59 | 16 kms | 05m 04s  min/km
Age Group: 14/28
Overall: 44/150
Performance: Good
kms 10 (lane out of Minskip), 11, 13, 14,15 were the slow ones - working hard though as that's when the heart rate went up! hard work against the wind
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2014-10-20 1:47 PM

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London, England
Subject: Shaun Lee Johnson 10 mile
General Discussion-> Race Reports!
General Discussion Race Reports! » Shaun Lee Johnson 10 mile Rss Feed  

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2008-04-07 4:52 PM ChrisM
date : March 29, 2013
author : jtriathlete
comments : 0
I'm curious about the 'don't increase your run by more than 10% per week' rule. Is there a minimum mileage under which this doesn't apply?
date : April 14, 2011
author : Troy Jacobson
comments : 0
What is the difference between a recovery ride and junk miles?
date : September 15, 2008
author : lcthomas74
comments : 0
Soon after I got married, I decided I needed to get motivated to work out and focus on getting back into shape. I could barely jog a quarter-mile without needing a walk break.
date : October 24, 2006
author : KevinKonczak
comments : 1
Discussions on keeping heart-rate down on hills, the fat burning zone, lactate threshold (LT) testing, max trainer hours, high HR on the run/walk, the 10% rule and different running workouts.
date : June 5, 2006
author : mikericci
comments : 0
How should I go about training for the marathon while also building base in the other two events? Doing this seems like it's causing me to break the 10% rule in running.
date : April 2, 2006
author : a.maria
comments : 0
I think quite truly for the first time I 'get it'. It's not just about the fitness. It's not just about the great little endorphin rush as you hit 5, 10, 15 miles...its not just the medal at the end.
date : October 2, 2005
author : DominiqueL
comments : 0
Yes, the Dual is a little heavier than Cervèlo’s high end counterparts. But…the price is within reach of the masses and it still incorporates all of the design features that make a Cervèlo special.