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F'Laps - Saturday 5th July

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Sun 10th Sep 2017 at 9:00am by MrMo

Run > Race
  • Time
    4:08:45
  • Miles
    25.93
  • Min/mi
    9:36
  • Pacing
    87.4%
  • WAVA
    50.24
  • Stride(cm)
    97
  • Cals
    2586
  • Cadence
    173
  • BPM
    158
  • %MHR
    81.7
  • B/mi
    1513
  • Asc(m)
    42
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

New Forest Marathon: 4:08:45 324/738.

Got round this in one piece, just. A lovely scenic jog with Ian and a bloke called Rob that caught us up at 12 miles.

Glad to say that the groin behaved for the first 8 miles and then started to ache a bit until about 23m when it was getting a bit more intense and then at by 24m it had travelled down the hamstring and into the knee as well.

This was an easy run though and I don't think this was too hard on the body, given the amount of trail.

Now I need to rest up and get fixed as I'm 6 weeks out from Chelmsford.

Ignore what the Garmin says. I'm confident that this was full distance and that my Garmin was impacted by the forests.

Split Summary
===
1) 1m - 10:22(10:22/m) 133/146bpm 100cal 5.78/6.35mph
2) 1m - 9:44(9:44/m) 143/156bpm 102cal 6.17/6.72mph
3) 1m - 9:26(9:26/m) 147/152bpm 100cal 6.36/7.78mph
4) 1m - 9:44(9:44/m) 150/158bpm 105cal 6.16/6.78mph
5) 1m - 9:23(9:23/m) 148/155bpm 93cal 6.4/6.97mph
6) 1m - 10:44(10:44/m) 152/160bpm 111cal 5.59/6.87mph
7) 1m - 9:25(9:25/m) 154/163bpm 98cal 6.37/6.89mph
8) 1m - 9:24(9:24/m) 152/161bpm 89cal 6.38/8.01mph
9) 1m - 9:24(9:24/m) 151/162bpm 85cal 6.39/7.24mph
10) 1m - 9:37(9:37/m) 151/155bpm 77cal 6.24/7.06mph
11) 1m - 9:30(9:30/m) 152/158bpm 78cal 6.32/6.76mph
12) 1m - 9:37(9:37/m) 154/163bpm 83cal 6.24/6.82mph
13) 1m - 9:27(9:27/m) 161/172bpm 105cal 6.35/7.39mph
14) 1m - 9:25(9:25/m) 161/169bpm 101cal 6.37/6.59mph
15) 1m - 9:32(9:32/m) 157/164bpm 85cal 6.29/7.1mph
16) 1m - 10:30(10:30/m) 159/167bpm 98cal 5.71/6.82mph
17) 1m - 9:26(9:26/m) 159/166bpm 92cal 6.36/6.85mph
18) 1m - 9:36(9:36/m) 164/170bpm 107cal 6.25/6.76mph
19) 1m - 9:39(9:39/m) 168/178bpm 115cal 6.22/6.8mph
20) 1m - 9:41(9:41/m) 167/170bpm 112cal 6.2/7.26mph
21) 1m - 9:24(9:24/m) 166/171bpm 105cal 6.38/6.78mph
22) 1m - 9:12(9:12/m) 165/173bpm 97cal 6.53/6.91mph
23) 1m - 9:23(9:23/m) 168/175bpm 109cal 6.4/6.74mph
24) 1m - 9:25(9:25/m) 172/175bpm 116cal 6.37/7.6mph
25) 1m - 9:20(9:20/m) 172/176bpm 114cal 6.43/7.45mph
26) 0.93m - 8:24(9:01/m) 176/184bpm 109cal 6.66/7.64mph
10:22 9:44 9:26 9:44 9:23 10:44 9:25 9:24 9:24 9:37 9:30 9:37 9:27 9:25 9:32 10:30 9:26 9:36 9:39 9:41 9:24 9:12 9:23 9:25 9:20 8:24

Pace

5% 29% 62% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:22 10:22 10:22 133 109-146 1378 172 144-184 15/6
2.00 20:06 9:44 9:44 143 136-156 1392 174 170-186 10/20
3.00 29:33 9:27 9:27 147 141-152 1388 174 152-182 9/5
4.00 39:15 9:43 9:43 150 143-158 1457 174 152-182 18/8
5.00 48:39 9:23 9:23 148 142-154 1389 175 172-178 3/14
6.00 59:24 10:45 10:45 152 132-160 1634 168 100-180 22/6
7.00 1:08:49 9:25 9:25 154 145-162 1451 174 160-178 19/25
8.00 1:18:14 9:26 9:26 152 145-161 1433 175 172-180 16/11
9.00 1:27:37 9:22 9:22 151 146-162 1416 174 168-178 16/15
10.00 1:37:16 9:39 9:39 151 146-155 1457 175 160-182 5/13
11.00 1:46:44 9:29 9:29 152 147-158 1440 174 168-180 8/9
12.00 1:56:21 9:37 9:37 154 146-163 1480 173 152-180 16/10
13.00 2:05:48 9:27 9:27 161 154-171 1522 174 164-178 23/9
14.00 2:15:13 9:25 9:25 161 147-169 1516 174 168-178 22/12
15.00 2:24:45 9:32 9:32 156 147-164 1488 175 166-178 9/17
16.00 2:35:16 10:30 10:30 158 141-167 1660 169 96-186 14/19
17.00 2:44:42 9:26 9:26 160 154-166 1510 174 132-178 10/16
18.00 2:54:18 9:36 9:36 164 160-170 1574 174 160-178 22/6
19.00 3:03:57 9:39 9:39 169 164-178 1631 173 158-182 33/12
20.00 3:13:38 9:41 9:41 167 165-170 1617 173 162-178 10/6
21.00 3:23:02 9:24 9:24 166 159-171 1561 173 156-176 6/18
22.00 3:32:14 9:12 9:12 165 158-173 1517 174 172-178 3/24
23.00 3:41:37 9:23 9:23 169 165-174 1586 174 164-178 8/6
24.00 3:51:02 9:25 9:25 172 168-175 1620 173 166-176 10/11
25.00 4:00:21 9:19 9:19 172 166-176 1604 173 168-176 7/13
25.93 4:08:45 8:24 9:01 177 174-184 1596 173 168-178 10/5

Heart

158/184max
  • Show Beats/Mile

Elevation

Asc 42m, Range 52m, Flat prediction 4:08:30
Elevation Graph
Biggest Climbs (m) Min/mi
25 2.8% 9:27
24 8.0% 10:08
15 2.5% 9:38
13 1.4% 9:42
13 3.5% 9:45
11 2.6% 9:56
See your biggest climbs

Cadence

173 (186 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 173 25.9 4:06:55 9:32
Walk 0.6 110 0.1 1:27 26:46
Still 0.2 - - 23 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:05 39.09% More
800m 4:17 8:37 42.50% More
1km 5:26 8:45 44.08% More
Mile 9:02 9:02 45.62% More
5k 28:40 9:14 48.26% More
5 miles 46:22 9:16 48.52% More
10k 57:50 9:19 48.50% More
10 miles 1:34:07 9:25 48.85% More
Half 2:04:33 9:30 49.06% More
20 miles 3:09:57 9:30 49.82% More

Predictions

Dist Time Per Mile WAVA
1M 7:24 7:24 55.68
5km 25:09 8:06 55.00
5M 42:03 8:25 53.50
10km 53:10 8:33 52.76
10M 1:28:53 8:53 51.73
Half 1:58:59 9:05 50.94
20M 3:07:55 9:24 50.36
Mara 4:11:33 9:36 50.23
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