The course http://www.roundtherock.co.uk/the-route
The Map http://www.gpsies.com/map.do?fileId=qubsomyzmjmadwes
Key notes
Start 6am from Weighbridge
Half-way bag drop at La Fontaine
Prep
Heavy hydration and sun-screen
cycle shorts, shirt and pack
shoes and tough socks
race belt
print map
Half-way bag
2 x 500m bottles (spares!)
2 x socks (spares!)
shoes (spares!)
race belt - in case decide to ditch the bag
mp3 player - 2nd half may be hard, need entertainment!
sun cream and vasiline
spare map
5 food bars (1 per hour)
Kit Required
2 x 500m bottles for refill at each 10mi checkpoint
5 food bars (1 per hour)
Plan
Run 11min mile pace and walk 5mins every hour
the net effect should be 12/min miles 5mph
Time-Table
1 Mile 10 11 12 14
5 Mile 0:50:00 0:55:00 1:00:00 1:10:00
10 Mile 1:40:00 1:50:00 2:00:00 2:20:00
15 Mile 2:30:00 2:45:00 3:00:00 3:30:00
20 Mile 3:20:00 3:40:00 4:00:00 4:40:00
25 Mile 4:10:00 4:35:00 5:00:00 5:50:00
30 Mile 5:00:00 5:30:00 6:00:00 7:00:00
35 Mile 5:50:00 6:25:00 7:00:00 8:10:00
40 Mile 6:40:00 7:20:00 8:00:00 9:20:00
45 Mile 7:30:00 8:15:00 9:00:00 10:30:00
48 Mile 8:00:00 8:48:00 9:36:00 11:12:00
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