Sun 26th Jan 2020 at 9:00am by MrMo

Run > Race
  • Time
    3:58:08
  • Miles
    26.41
  • Min/mi
    9:01
  • Pacing
    93.5%
  • WAVA
    55.36
  • Stride(cm)
    103
  • Cals
    3133
  • Cadence
    173
  • BPM
    163
  • %MHR
    84.6
  • B/mi
    1473
  • Asc(m)
    241
  • Surface
    Road

Notes & Comments

Four Season Winter Marathon: 03:57:52 Pos: 2/33

A very gutsy performance given that I was hanging on from 3 miles and wasn't even inside 4 hour pace.

Today I was having none of it and just got my head down and endured a fair bit of discomfort as I cracked on.

The sub 4 was achieved between 6 to 21 miles and this was a cracking bit of judgement.

Split Summary
===
1) 1m - 9:24(9:24/m) 145/153bpm 108cal
2) 1m - 9:16(9:16/m) 152/156bpm 111cal
3) 1m - 9:03(9:03/m) 155/161bpm 111cal
4) 1m - 9:05(9:05/m) 159/163bpm 113cal
5) 1m - 9:16(9:16/m) 159/163bpm 117cal
6) 1m - 9:00(9:00/m) 161/165bpm 116cal
7) 1m - 8:49(8:49/m) 158/162bpm 111cal
8) 1m - 8:57(8:57/m) 160/164bpm 114cal
9) 1m - 8:55(8:55/m) 161/164bpm 114cal
10) 1m - 8:54(8:54/m) 162/165bpm 115cal
11) 1m - 8:36(8:36/m) 163/167bpm 112cal
12) 1m - 8:49(8:49/m) 164/167bpm 115cal
13) 1m - 8:44(8:44/m) 165/167bpm 116cal
14) 1m - 9:02(9:02/m) 164/167bpm 119cal
15) 1m - 8:37(8:37/m) 166/169bpm 115cal
16) 1m - 8:29(8:29/m) 166/168bpm 113cal
17) 1m - 8:54(8:54/m) 167/170bpm 120cal
18) 1m - 9:12(9:12/m) 167/170bpm 124cal
19) 1m - 8:58(8:58/m) 168/171bpm 122cal
20) 1m - 8:48(8:48/m) 168/171bpm 119cal
21) 1m - 9:05(9:05/m) 168/171bpm 124cal
22) 1m - 9:30(9:30/m) 168/171bpm 127cal
23) 1m - 9:18(9:18/m) 170/173bpm 130cal
24) 1m - 8:57(8:57/m) 170/174bpm 125cal
25) 1m - 9:22(9:22/m) 170/173bpm 130cal
26) 1m - 9:30(9:30/m) 173/176bpm 138cal
27) 0.41m - 3:38(8:48/m) 175/178bpm 54cal
9:24 9:16 9:03 9:05 9:16 9:00 8:49 8:57 8:55 8:54 8:36 8:49 8:44 9:02 8:37 8:29 8:54 9:12 8:58 8:48 9:05 9:30 9:18 8:57 9:22 9:30 3:38

Pace

1% 10% 62% 25% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:23 9:23 9:23 142 83-153 1333 177 172-184 9/3
2.00 18:39 9:16 9:16 152 148-155 1408 176 172-180 8/11
3.00 27:42 9:03 9:03 155 151-161 1403 176 172-180 7/9
4.00 36:47 9:05 9:05 159 155-163 1444 176 172-180 7/10
5.00 46:03 9:16 9:16 159 156-162 1474 176 150-184 7/7
6.00 55:03 9:00 9:00 161 157-165 1449 176 172-180 10/5
7.00 1:03:52 8:49 8:49 158 156-162 1392 177 170-182 5/13
8.00 1:12:48 8:57 8:57 160 157-163 1431 175 172-178 12/7
9.00 1:21:43 8:55 8:55 161 158-164 1436 175 172-182 6/11
10.00 1:30:38 8:54 8:54 162 159-165 1442 174 170-182 11/3
11.00 1:39:14 8:36 8:36 163 161-167 1402 174 172-178 5/11
12.00 1:48:03 8:49 8:49 164 161-167 1446 174 170-176 8/8
13.00 1:56:48 8:45 8:45 165 163-167 1444 173 164-178 10/13
14.00 2:05:49 9:02 9:02 164 162-166 1481 172 158-176 6/7
15.00 2:14:27 8:37 8:37 166 162-169 1430 173 170-176 11/6
16.00 2:22:56 8:29 8:29 166 163-168 1409 174 170-178 7/14
17.00 2:31:50 8:54 8:54 167 164-170 1487 171 168-176 12/13
18.00 2:41:02 9:12 9:12 167 165-170 1537 171 140-176 4/5
19.00 2:50:01 8:58 8:58 168 164-170 1507 171 166-174 12/5
20.00 2:58:48 8:47 8:47 168 165-170 1477 171 168-174 6/11
21.00 3:07:53 9:05 9:05 168 166-170 1525 169 164-174 12/13
22.00 3:17:23 9:30 9:30 168 166-170 1596 169 114-176 13/7
23.00 3:26:41 9:18 9:18 170 166-173 1582 169 164-174 10/6
24.00 3:35:38 8:57 8:57 170 168-174 1523 169 164-174 7/9
25.00 3:45:00 9:22 9:22 170 168-173 1591 167 160-172 8/11
26.00 3:54:30 9:30 9:30 173 171-175 1645 166 162-172 8/10
26.41 3:58:09 3:39 8:49 175 173-178 1542 170 158-184 4/4

Heart

163/178max
  • Show Beats/Mile

Elevation

Asc 241m, Range 13m, Flat prediction 3:58:08
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

173 (184 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 172 26.4 3:57:57 9:01
Walk 0.1 136 0 12 44:18

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:56 40.47% More
800m 4:04 8:12 45.56% More
1km 5:08 8:15 47.19% More
Mile 8:23 8:23 49.26% More
5k 26:53 8:39 52.27% More
5 miles 43:32 8:42 52.47% More
10k 54:08 8:43 52.66% More
10 miles 1:27:52 8:47 53.58% More
Half 1:55:43 8:50 53.81% More
20 miles 2:58:25 8:55 54.87% More
Mara 3:56:12 9:01 55.27% More

Predictions

Dist Time Per Mile WAVA
1M 6:56 6:56 59.58
5km 23:36 7:36 59.53
5M 39:28 7:54 57.88
10km 49:54 8:02 57.13
10M 1:23:26 8:21 56.43
Half 1:51:41 8:32 55.32
20M 2:56:22 8:49 55.51
Mara 3:56:05 9:01 55.30
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