Köln Marathon

9 mile up temp run 5 miles MP +10, 4 MP - 10 sec

8*1k <5.50 with 3 mins easy 

Afternoon Run

Ran very well - until about 24 and then I did fade quickly. Felt really good around 23 - mentally good throughout mostly - focused on the good training. But I didn't have much of kick and was coming off the pace in the last few ks. Would have gotten under 2.45 if I knew where I was. Gels and elec worked well - until about 38k when I felt full up. A lot worked well in this segment - the longer runs and S&C. Running with power worked too. It was a bit windy but not too bad - it helped in places. See excel sheet. 

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Fergal O'Leary

Köln Marathon

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Köln Marathon

9 mile up temp run 5 miles MP +10, 4 MP - 10 sec

8*1k <5.50 with 3 mins easy

Afternoon Run

Afternoon Run

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