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Sun 22nd Jan 2012 at 10:00am by Kaine
Run > Race
Good
breezy
-
Time
2:53:12
-
Miles
26.46
-
Min/mi
6:33
-
Pacing
93.4%
-
WAVA
70.84
-
Cals
3061
-
BPM
165
-
%MHR
90.2
-
B/mi
1081
-
Asc(m)
254
-
Surface
Road
Notes & Comments
Gloucester Marathon.
Planned to start with the front 12 or so and stick with it as long as it felt comfortable and not too much quicker than my planned pace of 6:30/M. First 2 miles were unsurprisingly a bit quick, after which I settled back to a more sensible pace of around 6:20/Ms. Ran with one guy for 3&4 after whichl we became a group of 4. On the first circuit of the 7M loop stayed within 10m of eachother and I had my first taste of the circuit. Fairly sheltered from the blustery wind after the first mile or two, but a surprising number of steady rises making it a little more undulating than I'd expected, the combination of the conditions and the lumps accounting for the variation in pacing. We started to split apart a bit more at around 11M as the three others pressed on harder, though I caught one back by 15M and kept him behind me. Still felt strong through the second circuit and well into the third, pushing good paces until 22M. From here I was beginning to hurt a bit, my thigh pain, which had been only subtle throughout, began to amplify and my legs were tightening. I was simply holding out on the last miles of the loop, and with a mile and a bit back into town, knowing the end was near seemed to leave me feeling less and less in my legs. Thrilled with my position and time, knowing that such an enormous effort in training investment and sacrifice was justified.
Torq gel every 30mins, stop at each station after 6 miles to stand and drink a full cup of water.
Split Summary
====
1) - 1m - 6:13(6:13/m) - 162bpm avge - 170bpm max - 113cal
2) - 1m - 6:17(6:17/m) - 169bpm avge - 173bpm max - 115cal
3) - 1m - 6:22(6:22/m) - 165bpm avge - 169bpm max - 116cal
4) - 1m - 6:20(6:20/m) - 165bpm avge - 168bpm max - 115cal
5) - 1m - 6:26(6:27/m) - 165bpm avge - 168bpm max - 116cal
6) - 1m - 6:24(6:24/m) - 165bpm avge - 167bpm max - 116cal
7) - 1m - 6:36(6:36/m) - 166bpm avge - 172bpm max - 116cal
8) - 1m - 6:17(6:17/m) - 165bpm avge - 170bpm max - 115cal
9) - 1m - 6:15(6:15/m) - 164bpm avge - 168bpm max - 115cal
10) - 1m - 6:28(6:28/m) - 166bpm avge - 169bpm max - 116cal
11) - 1m - 6:37(6:37/m) - 166bpm avge - 170bpm max - 116cal
12) - 1m - 6:09(6:09/m) - 164bpm avge - 168bpm max - 115cal
13) - 1m - 6:34(6:34/m) - 166bpm avge - 170bpm max - 116cal
14) - 1m - 6:42(6:42/m) - 165bpm avge - 168bpm max - 114cal
15) - 1m - 6:18(6:18/m) - 165bpm avge - 169bpm max - 115cal
16) - 1m - 6:24(6:25/m) - 164bpm avge - 167bpm max - 116cal
17) - 1m - 6:36(6:36/m) - 165bpm avge - 168bpm max - 115cal
18) - 1m - 6:45(6:45/m) - 165bpm avge - 169bpm max - 116cal
19) - 1m - 6:24(6:24/m) - 164bpm avge - 166bpm max - 116cal
20) - 1m - 6:52(6:52/m) - 166bpm avge - 171bpm max - 117cal
21) - 1m - 6:45(6:45/m) - 165bpm avge - 169bpm max - 115cal
22) - 1m - 6:35(6:35/m) - 165bpm avge - 170bpm max - 117cal
23) - 1m - 6:48(6:49/m) - 165bpm avge - 169bpm max - 116cal
24) - 1m - 6:54(6:54/m) - 166bpm avge - 170bpm max - 117cal
25) - 1m - 7:11(7:11/m) - 167bpm avge - 171bpm max - 117cal
26) - 1m - 6:45(6:45/m) - 166bpm avge - 169bpm max - 117cal
27) - 0.46m - 3:16(7:04/m) - 168bpm avge - 170bpm max - 53cal
Heart Rate Zone Summary
====
HR Zone: 43-141bpm (Sub 70%): 0.3%
HR Zone: 141-148bpm (71-75%): 0.1%
HR Zone: 148-155bpm (76-80%): 0.2%
HR Zone: 155-162bpm (81-85%): 3.1%
HR Zone: 162-169bpm (86-90%): 89.3%
HR Zone: 169-176bpm (91-95%): 6.9%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.4%
Pace Zone: 5:40-5:59/mile: 8.8%
Pace Zone: 6:00-6:19/mile: 22.5%
Pace Zone: 6:20-6:39/mile: 27.9%
Pace Zone: 6:40-6:59/mile: 18.8%
Pace Zone: 7:00-7:19/mile: 10.6%
Pace Zone: 7:20-7:39/mile: 4%
Pace Zone: 7:40-7:59/mile: 2.2%
6:13 6:17 6:22 6:20 6:26 6:24 6:36 6:17 6:15 6:28 6:37 6:09 6:34 6:42 6:18 6:24 6:36 6:45 6:24 6:52 6:45 6:35 6:48 6:54 7:11 6:45 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
6:12 |
6:12 |
6:12 |
160 102-170 |
992 |
0/0 |
2.00 |
12:29 |
6:17 |
6:17 |
169 164-173 |
1062 |
0/0 |
3.00 |
18:51 |
6:22 |
6:22 |
165 162-169 |
1050 |
0/0 |
4.00 |
25:11 |
6:20 |
6:20 |
165 163-168 |
1046 |
0/0 |
5.00 |
31:38 |
6:26 |
6:26 |
165 162-168 |
1062 |
0/0 |
6.00 |
38:02 |
6:24 |
6:24 |
165 162-167 |
1056 |
0/0 |
7.00 |
44:38 |
6:36 |
6:36 |
166 162-172 |
1096 |
0/0 |
8.00 |
50:55 |
6:17 |
6:17 |
164 160-170 |
1031 |
0/0 |
9.00 |
57:10 |
6:15 |
6:15 |
164 160-167 |
1025 |
0/0 |
10.00 |
1:03:38 |
6:28 |
6:28 |
166 164-169 |
1074 |
0/0 |
11.00 |
1:10:15 |
6:37 |
6:37 |
166 162-170 |
1098 |
0/0 |
12.00 |
1:16:24 |
6:09 |
6:09 |
164 159-167 |
1009 |
0/0 |
13.00 |
1:22:58 |
6:34 |
6:34 |
166 162-170 |
1090 |
0/0 |
14.00 |
1:29:40 |
6:42 |
6:42 |
164 161-168 |
1098 |
0/0 |
15.00 |
1:35:58 |
6:18 |
6:18 |
164 161-168 |
1033 |
0/0 |
16.00 |
1:42:23 |
6:25 |
6:25 |
164 160-167 |
1052 |
0/0 |
17.00 |
1:48:59 |
6:36 |
6:36 |
165 163-168 |
1089 |
0/0 |
18.00 |
1:55:44 |
6:45 |
6:45 |
165 161-169 |
1114 |
0/0 |
19.00 |
2:02:08 |
6:24 |
6:24 |
164 160-166 |
1049 |
0/0 |
20.00 |
2:09:00 |
6:52 |
6:52 |
166 163-171 |
1139 |
0/0 |
21.00 |
2:15:45 |
6:45 |
6:45 |
165 162-168 |
1114 |
0/0 |
22.00 |
2:22:20 |
6:35 |
6:35 |
165 163-170 |
1086 |
0/0 |
23.00 |
2:29:08 |
6:49 |
6:49 |
165 160-169 |
1124 |
0/0 |
24.00 |
2:36:03 |
6:55 |
6:55 |
166 162-170 |
1147 |
0/0 |
25.00 |
2:43:13 |
7:10 |
7:10 |
166 160-171 |
1189 |
0/0 |
26.00 |
2:49:58 |
6:45 |
6:45 |
166 163-169 |
1121 |
0/0 |
26.46 |
2:53:13 |
3:15 |
7:08 |
168 167-170 |
1198 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:58 |
51.13% |
More |
800m |
3:01 |
6:04 |
57.64% |
More |
1km |
3:48 |
6:06 |
60.42% |
More |
Mile |
6:09 |
6:09 |
64.51% |
More |
5k |
19:29 |
6:16 |
68.40% |
More |
5 miles |
31:36 |
6:19 |
68.59% |
More |
10k |
39:30 |
6:21 |
68.43% |
More |
10 miles |
1:03:37 |
6:22 |
69.54% |
More |
Half |
1:23:38 |
6:23 |
70.26% |
More |
20 miles |
2:08:58 |
6:27 |
70.48% |
More |
Mara |
2:51:23 |
6:32 |
70.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:10 |
5:10 |
76.69 |
5km |
17:25 |
5:36 |
76.54 |
5M |
29:01 |
5:48 |
74.70 |
10km |
36:37 |
5:54 |
73.82 |
10M |
1:01:00 |
6:06 |
72.53 |
Half |
1:21:30 |
6:13 |
71.51 |
20M |
2:08:17 |
6:25 |
70.86 |
Mara |
2:51:23 |
6:32 |
70.77 |
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