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Sun 17th Feb 2019 at 10:00am by lildude
Run > Race
Good
windy
-
Time
2:04:52
-
Miles
20.13
-
Min/mi
6:12
-
Pacing
93.6%
-
WAVA
74.41
-
Stride(cm)
136
-
Cals
2356
-
Cadence
191
-
BPM
176
-
%MHR
88.9
-
B/mi
1091
-
Asc(m)
248
-
Hillscore
6
-
Surface
Road
Notes & Comments
Bramley 20 (18th, 9th MV40)
Experimental semi-racing training run. Used today to test my fitness level ahead of the Barcelona Marathon and also experiment with what I ate before the run and what I consumed on the run.
Great clubby race over an undulating course that is much hillier than the official route description states. Felt like mostly hills with a bit of down and flat. The route description also neglects to point out the wind between miles 6 and 8 as you cross the fields with no protection - not a problem on the first lap, but a total beast when you're tired and fighting hills on the second.
Went out for a 2:00-2:02 based on the official description and tried my hardest to keep at this pace. I realised this wasn't going to be possible on the second lap but I tried. Finished pretty knackered with nothing in the tank for my usual final spurt.
I normally only race on a bulletproof coffee for breakfast, but tried bulletproof coffee and 40g or oats w/ raisins and cinamon. During the run experimented with a Cliff chocolate gel and a Gu tropical caffeine-free gel. None of the food and gels disagreed with me though the "tropical" flavour made for some interesting burps. Not sure the oats breakfast helped either so think I'll ditch this.
Overall a great training semi-racing run. My first 20 mile race and a challenging one. On the plus side, I know sub-2:45 on the flat Barcelona course should be on the cards - get to bank a London 2021 champ entry early (Chester last year will do for 2020 😉).
3:49 3:45 3:45 3:46 3:45 3:47 3:49 3:46 3:42 3:56 3:52 3:49 3:59 3:49 3:47 3:47 3:44 3:48 3:49 3:47 3:53 3:43 3:48 3:53 3:50 4:07 3:58 4:02 4:11 3:59 4:02 4:00 1:25
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
6:02 |
6:02 |
6:02 |
164 97-175 |
989 |
198 104-226 |
5/12 |
| 2.00 |
12:09 |
6:07 |
6:07 |
171 166-175 |
1046 |
194 190-198 |
19/10 |
| 3.00 |
18:13 |
6:04 |
6:04 |
171 167-174 |
1036 |
194 190-196 |
7/14 |
| 4.00 |
24:18 |
6:05 |
6:05 |
171 167-173 |
1041 |
194 190-196 |
7/12 |
| 5.00 |
30:23 |
6:05 |
6:05 |
174 171-177 |
1058 |
194 190-198 |
15/11 |
| 6.00 |
36:31 |
6:08 |
6:08 |
174 169-178 |
1068 |
193 188-196 |
15/14 |
| 7.00 |
42:45 |
6:14 |
6:14 |
176 174-179 |
1096 |
192 190-196 |
15/5 |
| 8.00 |
49:02 |
6:18 |
6:18 |
176 174-179 |
1108 |
192 186-194 |
18/14 |
| 9.00 |
55:14 |
6:11 |
6:11 |
177 172-181 |
1096 |
191 188-204 |
16/19 |
| 10.00 |
1:01:14 |
6:00 |
6:00 |
178 176-181 |
1069 |
192 188-194 |
6/12 |
| 11.00 |
1:07:14 |
6:00 |
6:00 |
179 176-182 |
1075 |
190 186-196 |
4/12 |
| 12.00 |
1:13:26 |
6:12 |
6:12 |
178 175-181 |
1102 |
191 188-194 |
16/8 |
| 13.00 |
1:19:36 |
6:11 |
6:11 |
177 174-180 |
1093 |
190 186-192 |
8/14 |
| 14.00 |
1:25:37 |
6:01 |
6:01 |
178 174-180 |
1071 |
190 186-194 |
5/10 |
| 15.00 |
1:31:48 |
6:11 |
6:11 |
179 177-181 |
1107 |
190 186-192 |
15/8 |
| 16.00 |
1:38:14 |
6:26 |
6:26 |
178 174-180 |
1145 |
188 180-192 |
12/13 |
| 17.00 |
1:44:43 |
6:28 |
6:28 |
179 176-181 |
1159 |
187 184-192 |
11/4 |
| 18.00 |
1:51:18 |
6:35 |
6:35 |
178 175-180 |
1173 |
187 182-190 |
19/9 |
| 19.00 |
1:57:53 |
6:35 |
6:35 |
179 176-182 |
1179 |
186 180-190 |
16/22 |
| 20.00 |
2:04:12 |
6:19 |
6:19 |
180 178-182 |
1136 |
187 184-190 |
7/12 |
| 20.12 |
2:04:52 |
40 |
5:21 |
182 180-184 |
975 |
189 188-190 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
190 |
20.1 |
2:04:48 |
6:12 |
| Walk |
0.0 |
104 |
0 |
2 |
3:34:36 |
| Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:25 |
5:41 |
54.56% |
More |
| 800m |
2:51 |
5:45 |
62.05% |
More |
| 1km |
3:36 |
5:47 |
64.95% |
More |
| Mile |
5:50 |
5:50 |
68.81% |
More |
| 5k |
18:37 |
6:00 |
72.63% |
More |
| 5 miles |
30:10 |
6:02 |
72.87% |
More |
| 10k |
37:39 |
6:04 |
72.77% |
More |
| 10 miles |
1:01:01 |
6:06 |
73.56% |
More |
| Half |
1:19:58 |
6:06 |
74.58% |
More |
| 20 miles |
2:03:56 |
6:12 |
74.46% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:23 |
5:23 |
74.64 |
| 5km |
17:38 |
5:41 |
76.71 |
| 5M |
29:02 |
5:48 |
75.69 |
| 10km |
36:27 |
5:52 |
75.16 |
| 10M |
1:00:00 |
6:00 |
74.80 |
| Half |
1:19:37 |
6:05 |
74.29 |
| 20M |
2:04:01 |
6:12 |
74.41 |
| Mara |
2:44:34 |
6:17 |
74.84 |
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