🎯 Objective
To complete a fast, flat 10-mile road race with consistent pacing, weather adaptation, and a strong finish—achieving a sub-1:25 goal despite heavy rain and coastal winds.
🏃 Athlete Profile – Abi Truelove
- Race: Great South Run
- Location: Portsmouth, England
- Date: Sunday, 19 October 2025
- Distance: 16.38 km (10.18 miles)
- Moving Time: 1:24:31
- Average Pace: 5:09/km
- Elevation Gain: 40 m
- Conditions: Rainy, 59°F, 88% humidity, SSE wind at 26.3 km/h
- Device: Garmin Forerunner 965
- Shoes: Brooks Glycerin
- Top Results:
- 10 mile – 1:22:59
- 5K – Not recorded
- Half-Marathon – Not recorded
- Notable Achievement: Sub-1:25 goal achieved in tough conditions
📊 Pacing Breakdown – Abi Truelove
KM 1–5 (Settling In) Average Pace: ~5:10/km Notes: Abi opened with steady pacing—KM 1–5 all between 5:08–5:15/km. Early splits showed control and rhythm despite wind and rain.
KM 6–10 (Mid-Race Flow) Average Pace: ~5:13/km Notes: KM 6–9 reflected consistent effort (5:13–5:18/km). KM 10 surged back to 5:08/km, showing pacing awareness and mental reset.
KM 11–14 (Holding Form) Average Pace: ~5:13/km Notes: KM 11–13 held steady (5:13–5:06/km). KM 14 matched KM 13 at 5:06/km, showing strength and resilience in the final third.
KM 15–16.38 (Final Kick) Average Pace: ~5:00/km Notes: KM 15 (5:01/km) and KM 16 (5:05/km) showed a confident surge. Final 380 m closed at 4:47/km—Abi’s fastest split of the day.
❤️ Heart Rate & Effort
Estimated HR Zone: Tempo to threshold Insight: Average HR of 164 bpm and cadence of 166 spm suggest efficient form and sustained effort. Abi managed effort well across all segments.
💡 Key Insights
- Goal Execution: Abi achieved her sub-1:25 target with a strong final kick and consistent pacing throughout.
- Weather Resilience: Rain, wind, and humidity didn’t derail her plan—she adapted and delivered.
- Effort Regulation: No major pacing dips, with a powerful close that reflected mental strength and race-day confidence.
- Coaching Impact: Her training plan from No Limit Run Coaching clearly paid off—this was a textbook execution.
🧩 Coaching Applications
- Abi’s splits to teach pacing discipline and finish-line surges
- Reinforces the value of weather adaptation and mental resilience
- Models how goal-focused racing benefits from strategic restraint and emotional pacing
- Celebrates breakthrough efforts
- Encourages athletes to reflect on what “goal achieved” means in tough conditions