Mad March 20 - Mad that you mistook March for not being a Summer month

A new event for me & was highlighted to me by our Ex-Club Secretary – so it would be rude not to do it (ok poor excuse I know but I did miss out on Bramley a couple of weeks ago – so am I let off??).

An early one, I picked Dave up & we made light of the drive down there. Parked up & wander over to the HQ & checked in. Wandered back to car to grab the gear & bumped into Brian & said our hellos.

Soon enough race time came along – slight matter of starting the 10M race off first & off they went. Soon our time to line up, as we stood there HOD & ndellar (fellow Fetchies) said hellos. The plan was 09:30`s or 6.3 (03:10) & Dave was under strict intrusions not to sped up. Have to say it was a nice social run chatting to HOD about Chi Running – I didn`t even notice the 9:09 mile 4 sneak in – I thought we were being good.. As we passed the 10Mile marker I looked at the Garmin - 01:34 so bang on target. The course took us around a loop so we missed out seeing Brian was just in front but we did see the first two runners – miles out in front & not really surprising either as who they were. Anyway as the miles ticked off I kept an eye on the pace – slowly creeping up to 6.4. Around the 14M mark the clouds had now decided to clear & the sun came out. It was pretty warm so off came the gloves & arm-warmers – still had my long sleeved top & club vest one (yes I hadn`t expected such warm weather – not checking the weather forecast beforehand – what a rookie !). The last 5M went quite quickly – I did see mile 16 & 18 being low 9.00`s – opps. Mile 19 and then two small sections & into the finishing area. Over the line and only 3 minutes ahead.

This is a great event & very pleased we made the effect – if you have the chance then this is a must do event. Many thanks to Zoom Tri Club & all the helpers & marshals (esp the two lovely ladies with the bunny ears at mile 1 & 11) & to Gosport Road Runners for the support & cheers around the course.

1) - 1m - 9:36(9:36/m) - 138cal
2) - 1m - 9:33(9:33/m) - 139cal
3) - 1m - 9:29(9:29/m) - 140cal
4) - 1m - 9:09(9:09/m) - 140cal - opps
5) - 1m - 9:28(9:28/m) - 140cal
6) - 1m - 9:18(9:18/m) - 139cal
7) - 1m - 9:23(9:23/m) - 140cal
8) - 1m - 9:20(9:20/m) - 138cal
9) - 1m - 9:24(9:24/m) - 140cal
10) - 1m - 9:19(9:19/m) - 139cal
11) - 1m - 9:24(9:24/m) - 139cal
12) - 1m - 9:20(9:20/m) - 139cal
13) - 1m - 9:17(9:17/m) - 140cal
14) - 1m - 9:13(9:13/m) - 139cal
15) - 1m - 9:18(9:18/m) - 139cal
16) - 1m - 9:00(9:00/m) - 139cal - opps
17) - 1m - 9:22(9:22/m) - 139cal
18) - 1m - 9:05(9:05/m) - 139cal - opps
19) - 1m - 9:20(9:20/m) - 140cal
20) - 1m - 9:16(9:16/m) - 138cal
21) - 0.04m - 24(9:15/m) - 5cal



Other news I have decided that before I reach 100 parkruns I will do as many different events as possible. Currently I am 91 for 7 (that looks like a England Cricket score line). When I decided this I had been to 6 different locations & all 6 had been on or below 23:00 mins (rather pleased with that). So this week I got to Old Deer Park parkrun, which is a nice quiet 3 lapper feeling that was the end of that little achievement. Anyway after 3 laps & after managing to get breathe back I looked, and looked again - 22:54 – however a sub 23 will not happen when I go to Swindon (93rd) on the 19th on my way to the Lightning Run – aim is at least 30mins.



Next up – Another easy week then next Saturday the St Patrick`s 5M Scurry & Sunday Surrey Spitfire (03:25 / 03:30) then a proper rest before the Lightning Run – these main targets races do come round really quickly don`t they?

"35 Green Bottles sitting on the wall........"

It is amazing how time comes around so quickly. It felt like ages away when I entered the SIS Lightning 12 hr run and here we are with less than a month to go (or as I write this 608 hrs 55 mins 15 sec ). I knew this Moonlight Challenge had to be a part of my training plans.

I would treat the Moonlight Challenge as a mini rehearsal. Set on a 6.55 mile course, which I knew (& know how confusing it gets), running on mixed terrain with the full 5 laps in darkness being my goal - still very odd to treat a 32.75M run as a training run but needs must.

Last week I had decided that (just to make it difficult) I would run in the morning at Basingstoke parkrun seeing as it was Alan from the club 100th parkrun. Aim was 28 / 29 mins - I managed 28:06 so not bad. After that I drove down to the hotel - which was only 2 miles from the race HQ. Relaxed for a bit - watched Mo doing this thing...also watched the rain coming down outside :-/ I got changed & made my way to the HQ. I knew where to park - I wanted to use my car as a base, so I parked 200 metres from the start at the side of the road. I laid out my 4 sets of kit in the back seat - planned for the worse. I had my food & drinks in a cooler in the front. The plan was that on each lap I would stop my the car & have something to eat or drink, maybe change kit (or shoes).

Like normal I got there early, I checked in & looked around (yes the great shoe debate was going on) - I decided to go with road shoes in the end (complete with gel heel) as I wanted to protect the Achilles tendon really but of coarse the advantage of being a lapper I could change shoes after 6.5 miles.

We had the race briefing - one of the best things about these ultras is the relaxed briefing but shortly later & with a bang & cheers (starts with a firework) we were off. There was a good 100 or so runners and with head torches lighting up the darkness it must of looked a good sight. Soon enough we came off the road & unto a broken farm track - we were already being to string out in the darkness. Unlike last year where I raced off and completed the 1st four laps in just over 4.5 hrs (OK was better conditions then) the plan this year was steady slow burn pacing - maybe sneak a PB (06:04:56). The first few miles it was quite social - finding out about what fellow runners were doing, had done, number of laps planned etc. From about 2 miles I found myself in-between two groups of runners - I was happy with that. Just over the halfway stage at the drinks station I passed the group in front. Apart from a few single runners in front no-one else was around. Soon enough I got to the `Jelly Baby corner` and onto the finishing straight & into race HQ to check in.

The conditions didn`t warrant a change of kit so I had something to eat & drink (Muller Rice & water) and updated my status on FB - I thought I was quick but saw quite a few runners go sailing past. Finished off & got running again - I past them about 1.5 miles in. They recognised me from my flashing back light. The second lap seemed to go very quickly and soon enough I was back at the race HQ checking in. I thought I better not have another rice but I did drink & more updating on FB - noticing a similar lap time even with the extended food stop which was pleasing. Lap 3 and this is where it all got confusing - runners come at you from all directions - you think you know where you are but no, you think runners are in front of you but really half a lap behind . I think I may have been lapped too.... At the start of lap 4 it was food time again...another Muller Rice (Strawberry flavour), a quick change of jacket - now a gilet and off I went again... Lap 4 was really the same as the previous laps - running by myself in the peace and quiet occasionally passing a runner in front. A couple of runner I had recognised from other events - esp one who passed me at mile 27 at last year`s JW Ultra - not that I remember things like that.......

At this stage I knew the PB was out of my reach esp as the conditions underfoot was getting worse - as Jerry (a fellow runner who I saw a number of times esp at the same watering hole) put it has having the "consistency of wet concrete"

At the start of the day & for inspiration I used the mantra of "Green Bottles sitting on the wall...." and I imagined myself knocking the bottles or miles down as I went along.....I started the day with 35 Green bottles on that wall ... 3.1M + 32.75M

By the start of lap 5 I started to count down "6 Green Bottles sitting on the wall" which boasted my energy levels, then "5 Green bottles....." I also decided to walk through the muddiest of sections - I really didn`t want to twist an ankle or make the tendon even worse (not that I was aware of any pain there :-) ), "4 Green Bottles...", "3 Green Bottles....", "2 Green Bottles...." - I was down to the final "One Green Bottle........"

I was on a high - I had managed 35 miles in a single day (& a very rare 60 miles per week) plus I managed to get around the course without falling over....opps - with just 10 metres of off-road section left & over I went in the mud - gutted AND in front of the marshal & it was in the same place as I saw another runner (one of the speedier runners too) fall in my previous lap. What a prune - I picked myself up & was cursing to myself for the remaining mile of the event.

By the time I turned the last corner & saw the pub it was all forgotten about. I signed in & shook Mike`s hand (the RD, who you often saw out on the course like a shepherd looking after his flock) & congratulated him & his team on a brilliant event, chatted to a few runners who were still about & off I went..

Splits -

10:15, 11:23, 11:13, 10:49, 11:09, 11:38, 14:32* (01:12)
10:25, 11:29, 10:24, 10:05, 10:58, 10:27, 14:37* (02:26),
12:09, 10:47, 10:12, 10:29, 11:27, 15:43* (03:43),
11:13, 12:27, 11:01, 10:42, 11:35, 11:59, 14:18* (05:04),
10:46, 13:42, 12:41, 13:31, 14:16, 11:25, 00:51(10:27/m@ 0.08m) (06:30)

Finishing time - 06:30:38

No PB, tired, muddy but very pleased - I had learnt some valuable information too.

I would like to say same time & place next year but after now running 10 laps in the dark I would like to think it`s about time to do a couple of laps in the daylight......the only trouble is that the only other two events held is either the 52.4 Miler (8 laps) or the 24 hour event....... ;-)

The next morning I was out of hotel fairly early as I wanted to watch the folks running around the Bramley 10 / 20 - which is a really (and I do mean really) good event. I was at the 9.25M / 19.25M point with Jon, having a right laugh, watching & cheering loads of folks I knew. Why was I at the point....because I jogged from the car & that`s all I could manage - a 2 mile recovery run. Said a quick hello to Marc & Sarah - who again had very successful trip down South. Then it was back to Sue`s for a very quick chat with fellow parkrunners & a few nibbles before driving back home to enjoy some quality time with the sofa. zzzzzzzzz

Next up - an easy week and then the Mad March 20 on the 6th March - a new event to me but a two lapped 20 miler - nice :)

Some other reports about the race -

http://ultramagicforest.blogspot.com/2011/02/moonlight-challenge-2011-race-report.html

http://richardultra.blogspot.com/2011/02/moonlight-challenge-race-report.html

"He that can have patience can have what he will" - Benjamin Franklin

I hope so - as when I said at the beginning of the year that I would run slower in training it would work out that way! Ok the tight achilles tendon has very much helped but I have (I think) shown more patience than normal.

So a bit of a round up since the Lakeside Canal Run.

Tendon wise - still tighter than normal so still doing the stretching exercises, self massage, wearing the big bouncy shoes, dropping the odd session here & there. Oddly enough the amount of miles is about the same, maybe 20 down in Jan but about right so far this month but much, much slower. I have been building the longer miles up - 11M, 15M, 20M - not ideal as most have been combined runs rather than one long run but quite pleasing - I would have liked to go into this weekend with a couple more longer runs logged but these things happen.

The weekend just gone was one of my favourite races - Wokingham Half - why I don`t know as it`s normally cold, wet & often wind swept but I like it. As I couldn`t really race it I made it the last part of a 20 miler with the other 7 going to & from Wokingham Train station - also meant I could have a beer or two afterwards - a travel plan for the future

The plan was 2:05 - 2:10. I wrapped up warmly - still had my bin bag at the 2 mile sign (Rant time - why do runners throw away bin bags & gel wrappers down unto the road or at the side rather than keeping hold of them till they see a marshals or at a water station or better still carry them with you - I guess it easy for me to tuck things inside my race number belt - anyway rant over - "Keep the countryside tide" - ok now the rant is over). During the run I kept the pace steady - slowing down a bit when passing through the drinks stations seeing as it wasn`t a half but a 20M. It was interesting seeing the course from a new perspective.............it was much longer & more open !!!

Splits 09:21, 09:15, 09:18, 09:19, 09:17, 09:27, 09:17, 09:23, 09:15, 09:10, 09:01, 08:53, 08:43, 0:54 (08:12 @ 0.11M) - Race clock time = 02:00:05 - Garmin time = 02:00:33

Not quite a 02:05 but close enough. Good to see loads of folks I know. My tendon that night was very tight but on Monday was a lot better, I mean a lot better. The local physio was pleased with progress anyway but still have a massage & zapped the tendon.

So to the weekend - a busy weekend ahead. Saturday morning a trip back to Basingstoke parkrun & then a drive to Kent for the `Moonlight Challenge` - a 32.75M event on a 6.55M course for more steady & patience miles. Yes I would like to a) finish, if I do then b) get a sub 6 but not at the expense of my tendon & more of a steadier run. As last year I completed 4 laps in just over 4 1/2 hrs and walked the last lap as a cool down and finished in a time of 06:04:56 - interesting enough looking back to last year I was doing similar length runs but less total mileage (was 180 in 2010 v 120 in Jan 2011 - 180 was my highest ever month). Then in the morning I`m rushing back to Bramley.......NOT TO RUN but to watch & support the 10 & 20 milers (Shame I not do this one again as I had a cracker of a race there last year).

Forthcoming event - the focus and the big timer is set for the SIS Lightning Run - as we write it`s 758 hrs 56 mins 36 secs to go - 6.00am 20th March). Before that I have Mad March 20 (a new event to me) and maybe the Surrey Spitfire - all steady running, however if tendon allows then I may sneak in a bit of an effort at the St Patrick 5M Scurry on the 12th March :-/

Impressions

Second time for me at the Lakeside for me, well running wise anyway. I did the shorten version back in 2009 & last year I popped up to York for the Brass Monkey so it was nice to be able to do this one again PLUS it `s the closest event to me – the start line is less than 2 miles away - always support your local events*. So after a warm up of less than 2 miles I met up with the Dan & Dave from the club. After a cup of tea & a bit of fluffing around we were called to the start area for the off.....

Now I could not help thinking it would be just so funny if Mike Gratton kicked this one off with an impression of Martin Fitzmaurice by saying “Are - you - ready.....Ladies & Gentleman....Let`s go - running....” then blow the hooter........................but he didn`t - off we went anyway.

First mile at an easy pace which suited me & is typical of Dave`s running, 2nd mile was a bit quicker - half way through the 3rd mile Dave got bored and sped off, whilst Dan & I settled down on a steady pace. About 3.5M we hit the canal which wasn`t as muddy as it could have been (I had been doing a bit of canal work recently at the Frimley Lodge parkrun anyway). Kept it steady we us passing a number of folks where it was possible. Just after 7M we had the `steps` - a nasty change of pace but it mean we were off the canal & back on the road.

As we swung around the corner we had a nice downward section of road where we could see runners in front & slowly picked a few more off. Turned another corner I could see a few more then a space – I pushed the pace a little and caught these few & got into that gap. I could see Mike (Gratton) on the corner & the entrance of Lakeside. Just one pedestrian to negotiate around (which could have got trickly) and into the home straight. I could tell someone was right on my shoulder – it was Dan (thank goodness). We could see Dave shouting at us and we went through the finish neck & neck – which was a great result.

Finished with a `Check-out` time of triple 19 - double 4.

(well nearly 65.13)

Split Summary ====

1) - 1m - 9:08(9:08/m) - 139cal
2) - 1m - 8:44(8:44/m) - 142cal
3) - 1m - 7:48(7:48/m) - 141cal
4) - 1m - 7:59(7:59/m) - 142cal
5) - 1m - 8:09(8:09/m) - 143cal
6) - 1m - 7:59(7:59/m) - 143cal
7) - 1m - 8:03(8:03/m) - 142cal
8) - 0.96m - 7:27(7:45/m) - 131cal

(Garmin was short and miles were out as if you look at the downloaded route I should have been very, very wet - but I wasn`t)

Route - http://connect.garmin.com/activity/64710626

Results – http://www.racetimingsystems.com/public/results.aspx?raceid=1391

Tendon update – Still a bit stiff, been to the phyios for a massage, ultrasound & a zap. Been given some exercises to do & cream (which really smells of peppermint) but it`s `ok` - manageable. A few easy weeks now.

*I don`t really count Frimley Lodge parkrun as a event as parkruns are so part of my weekly running but it feels odd not being a regular there & fully supporting it & boosting the club`s presents there :-/

(PS still not got the hang of this linking & why Garmin Embed works on some occasions & not all beats the heck of me :-/ )

So last year ...............

Stubbington Green 10Km - A new one for me, well I say that only because it was cancelled last year :-/

So an early 10Km outing, not that was `racing` it anyway - a decision I made fairly quickly after entering the Tanners 30. The sore tendon also ensured I didn`t go too fast. So come race day and it was another good turnout from members (past & present) with 9 + 1 members. It was a bit a friends fest anyway with loads of faces I knew & loads of clubs being represented. I wasn`t driving which was quite unusual but the good thing was that he liked to get to a race early too. Went for coffee 1st & manage to lose ourselves in the race HQ - opps. Soon enough it was warm up time and I wanted a good slow warm up - managed a mile about 10/m which was perfect.

This event is a sell out - there were over 1,300 finishers with varying abilities (00:32 to just over 01:23). Soon enough we moved from the `holding area` and down the road to the start - and we were off. The plan was 60:00. I had so many comments from friends who went past about my pace.

Yet again the 1st mile too fast, despite a slower second mile it was still too fast BUT I was concentrating on where my feet were landing - shorten stride with mid foot landing rather than landing out in front, on the heels & pulling on that tendon. Third mile again too fast - ok so not going to hit my pacing target but no issue with the tendon and I could enjoy the course & could see why it produces some fast times - undulating with twists & turns. The small section by the sea was very open & if you didn`t mind sea spray in your face the views out to sea were quite good. From there it was back up into the village & then round the last turn, into the home straight and through the finish.

Time wise - 56:53 - a bit quicker than planned but only 3 mins faster.

Watched most of our club runners come home - Ankle was generally ok with the walk back to the car acting as a cool down.

To sum up - a really good event & worth doing. Next year I wouldn`t mind giving it a bit of a go.

http://connect.garmin.com/activity/63684763

Split Summary
====
1) - 1m - 8:40(8:40/m) - 137cal
2) - 1m - 9:19(9:19/m) - 139cal
3) - 1m - 9:00(9:00/m) - 139cal
4) - 1m - 9:10(9:10/m) - 141cal
5) - 1m - 9:08(9:08/m) - 138cal
6) - 1m - 9:11(9:11/m) - 139cal
7) - 0.28m - 2:24(8:39/m) - 38cal

As a precaution a couple of days off.

Winter Tanners 2/3rds

First time out for me at a LDWA event - as billed on their website ....`A challenge walk (run) of circa 30 miles (or 20 miles) on Surrey footpaths and bridle-ways with minimal support in weather conditions which may beadverse, so only strong walkers (runners) should take part" – and like their instructions short & sweet but so spot on.

So maybe the best preparation was not to tread on a kerb and slip off apavement in the week before the event and to be totally honest the Achilles Tendon on that side has been stiff for a while but why do you always `do`the same side when doing silly things??? - thought it `might` be ok but always a struggle - going slowly would be a bonus.

Myself & Alan got to the (free) car park without any problems and sawwalkers & runners buzzing around - the start for runners was any time from08:30 - 09:30 - after a bit of fluffing around we starting at 08:58.

Armed with our Camelpak type of rucksacks & route instructions (20M & 30M plus copies) we were off - 1st mile was not really a problem, as bit fastfor the 1st part but Alan did point out that it was to warm up, then found a natural pace. Just as we clicked over the mile (not that any mile markers or routes were marked out) we found the path flooded by the river so aftera quick diversion (up & over the road) and back on course. Walkers and runners everywhere so it was a bit easy to follow someone in front but I wanted to get used to the instructions and more importantly the abbreviations for example & for those who don`t know.....

"03.1M - 176529 - Cross RD, thru car park and along TK. In 50Y, FL thru KG (next to wide gate). Keep ahd ascending fairly steeply for 750Y (at fork either TK will do). The latter part & most of the ascent is on a wide grassy ridge. When this levels out, BR to keep to the R edge of the shortgrass (near to brambles / hawthorn etc immed on your R). This will channel you onto a TK with brambles etc both side. In 120Y ahd thru KG (by widegate). In 1/2M, FL & 30Y later, at X-TK, TL. In 300Y ignore 2 TKs on your Lto cont with fence partly dilapidated) on your L."

(For those who have run the Munro or the Picnic before that `ascending fairly steeply` part is where you run down pass the bemused cows to a turning point & run back up, again past the bemused cows - who were still there, looking bemused by it all )

Running wise - Ankle wise ok still warming up. Instructions wise - we had aslight wobble at 4.5M but back on track. Scenery wise - just simply fantastic, there is nothing better than being out in the middle of now here enjoying the countryside and out running. Said hello to the odd golfers, or anglers or horse riders but mostly we were there along maybe seeing a glimpse of a runner or walker in front - maybe once in a while passing one or two.

Into this series of muddy fields section - I could not my shoes for all the mud. After another wobble just after 9M we found the 10M checkpoint......................

At the checkpoint – cold drinks, jelly babies & biscuits – there was two sign posts 20M & 30M I decided that 20M would be enough and changed map & instructions over. Briefly chatted to Sandra, Ian and her dog (who was looking very, very clean). Also said hello to Hellyd – who laughed at me when I said I doing the 20M and off we went.

I was doing the `map` reading for the next part – which was fun – reading out the instructions, working out the abbreviations & trying to keep upright. I guess about 12.5M we were back on the `full` course as we seemed to be getting `overtaken` by runners. Just after 15M we went up into this wooded section where I did wonder if anyone ran up, finally cleared that section & a very steep grassy section but the bonus was as you broke over the brow of the hill you could see the next checkpoint. Where they did great cups of tea and it would have been rude to only have one cup.

Finally got going and along the road and down (yes down) in a wooded section and past one of the nicest YHA hostels I`ve ever seen. Then came the part where I had been looking forward to - I mean looking forward for miles ....The instructions said simply

"TL along RD for 6Y then TR thru gate"

Yes 6 yards of road Wasn`t too pleased with what followed it -a massive steep hill (but from there is was downhill).

As we neared the end there were runners everywhere - some we past, some we ran with & some sprinted past us - which was all quite odd as it wasn`t like near the year of a race where you bust a gut & move heaven & earth to beat the runner in front. Back around the corner and into the car park where you check in.

Back to the car to freshen up and eat before setting off home.

So a fantastic day - thanks to all the volunteers at LDWA. Who knowns I might be back next year to run the last 1/3rd :-/

Splits - 12:45, 9:38, 13:54, 16:52, 15:49, 11:04, 11:30, 12:29, 13:37, 25:36, 19:35, 16:50, 13:27, 15:13, 15:56, 25:25, 11:04, 14:49, 11:19, 11:38, 9:18 (0.9M @ 10:20)

(so only +0.9M extra) - 20.9 M in 05:07:48 - just a bit of my 20M PB then :-/

Route -



Next up - My 5 days rest (looking back my last 5 day break was the end of October / beginning of November), then a couple of easy weeks (Stubbington 10Km was always going to be easy run) & build up my fitness and miles for the back end of February and March.

Traditional as......

Almost as traditional as Turkey, Mince Pies & Christmas pud with jelly & blancmange ......it`s the Tadworth 10.

With it being held on 1st Sunday of the year it`s a good way to shift those festive gained pounds. Even thou it`s now my 3rd year on bounce I still love this race - a multi terrain, undulating 10 miler at Epson Down racecourse. The course itself was nearly 2 laps of 5 - being off set by about 0.5M and from doing this race before I knew where the course slow ups, basically from the start (0.5M in) the course is at the lowest point (about 110 M) and rises to 180 M or so in the next mile or so added to that the track / road is very narrow - a natural bottle-neck. The race plan was that I would start slow and get quicker - working on a negative split run rather than progressive as the course wouldn`t allow that.

So a steady start, out from the start along a narrow ish track & down the bottom of the hill, up the track - all going well and steady. Then the wait for the 4 horses (!!) - OK this wasn`t in my plan - was it in their plan to disturb the race...who knows but if it was then someone didn`t tell the last horse rider - she look petrified !!! So the 1st mile went to plan - a slow start, speed up a little in the 2nd mile. Mile 3 and unto road it was quicker still. Mile 4 was much of the same - which was strange as about the course moves from downhill road to uphill & off-road. The final mile of the 1st lap is uphill & on a sandy uneven track. Back past the start but on road and through for another lap, then down the hill........

This time, where the horses were, it was much faster but still 60 seconds slower than the previous mile - somehow I manage to get boxed in (what a rookie !!!) plus I had a `breather` - I`m sure he was much closer than he was (ok course I would have minded if it was a lady runner but it wasn`t so grrrrrrrrrr ) !! Anyway picked up the pace when onto the down hill road section. Generally I was passing loads of folks which is always good & helped pushed me on. In the last 1/2M or so I had targeted 4 or so runners but as we closed in towards the finish they kicked a bit quicker than I thought they would and I could only pass one of them.

Still a pleasing run and gernerally mission accomplished.

Thanks goodness I had warm clothes and hot coffee in the car - I didn`t realise how cold I got esp after the cool down.

Route & Elevation..

http://connect.garmin.com/activity/61558832

Previous Results -

2009 - 01:24:03
2010 - 01:22:52
2011 - 01:21:03

Split Summary
====
1) - 1m - 9:50(9:50/m) - 136cal
2) - 1m - 8:28(8:28/m) - 143cal
3) - 1m - 7:35(7:35/m) - 142cal
4) - 1m - 7:35(7:35/m) - 141cal
5) - 1m - 8:07(8:07/m) - 140cal
6) - 1m - 7:58(7:58/m) - 142cal
7) - 1m - 8:51(8:51/m) - 142cal
8) - 1m - 7:54(7:54/m) - 142cal
9) - 1m - 7:57(7:57/m) - 137cal
10) - 0.89m - 6:49(7:38/m) - 124cal

Next up - Winter Tanners 30 (or maybe a 20 or 40 if I get lost) - a LDWA event