As I haven't ran for a couple of months and I need to able to run for 24 hours in less than 7 weeks time, I just wanted to be out for over an hour.  

I live close to Cannock Chase which has tracks and trails that are similar to that of the Great South West Coastal Path (although I didn't have to do any scrambling!!)

To complete the ONERS course in under 24hrs, I will have to average just over 3mph.  I am aiming to average 15 min / mile (total time just over 19hrs).  This way, I have a 4hr buffer zone should things go wrong.  As the pace will drop to around 20-25 min/mile on the slopes of the course, I need to stick to a strict 10-11min/mile pace on the flat and down hill (of which there is very little on the Jurassic Coast).



Although I only walked a couple of times yesterday just to mimic the ONER and to lower my heart rate slightly, I averaged 10.15min / mile pace for the whole run.

It was uneven and damp underfoot which was great training and will toughen the ligaments up before the event.

It is clear that my heart rate will be unable to stay below tempo intensity due to the elevation of the course profile.  I didn't have this problem in the Arch 2 Arc as the route was entirely on road and there were very few hills of note.  If 11min /mile pace is one of the paces I have to train at, my second pace is clearly at a faster intensity to help me climb the hills.

The other two paces will be discussed at a later date