Sun 12th Oct 2014 at 11:00am by Hawkins
Run > Race
- breezy
-
Time
3:39:28
-
Miles
26.23
-
Min/mi
8:22
-
Pacing
94%
-
WAVA
55.76
-
Cals
3489
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
The Yorkshire Marathon was clouded in uncertainty due to a recurrence of the old problem with my right hip flexor, sustained in my run on Tuesday night.
Dosed up on painkillers, the movement in my right leg was restricted and this meant I couldn't run as quickly as my usual marathon pace in the first half.
I got to half way in just under 1:47, but the second half of the race surpassed all of my expectations. The summer's training reaped rewards as, combined with well-timed energy gels, I felt strong after 20 miles and, unexpectedly, got the sub 3:40 time to qualify for Pen C of the Comrades Marathon!
Split Summary
===
1) 1m - 7:46(7:46/m) 131cal 3.46/3.8/hr
2) 1m - 7:56(7:56/m) 134cal 3.38/4.37/hr
3) 1m - 7:56(7:56/m) 133cal 3.38/3.63/hr
4) 1m - 8:00(8:00/m) 133cal 3.36/3.88/hr
5) 1m - 8:00(8:00/m) 134cal 3.35/3.88/hr
6) 1m - 8:01(8:01/m) 133cal 3.35/3.68/hr
7) 1m - 8:10(8:10/m) 133cal 3.29/3.57/hr
8) 1m - 8:04(8:04/m) 134cal 3.33/4.01/hr
9) 1m - 8:11(8:11/m) 133cal 3.28/3.81/hr
10) 1m - 8:07(8:07/m) 134cal 3.3/4.07/hr
11) 1m - 8:13(8:13/m) 133cal 3.27/3.89/hr
12) 1m - 8:16(8:16/m) 135cal 3.25/4.15/hr
13) 1m - 8:29(8:29/m) 135cal 3.16/3.97/hr
14) 1m - 8:20(8:20/m) 134cal 3.22/3.79/hr
15) 1m - 8:45(8:45/m) 133cal 3.07/3.72/hr
16) 1m - 8:38(8:38/m) 133cal 3.11/3.45/hr
17) 1m - 8:37(8:37/m) 132cal 3.11/3.68/hr
18) 1m - 8:28(8:28/m) 133cal 3.17/3.78/hr
19) 1m - 8:52(8:52/m) 132cal 3.02/3.42/hr
20) 1m - 8:43(8:43/m) 133cal 3.08/3.51/hr
21) 1m - 8:36(8:36/m) 133cal 3.12/3.53/hr
22) 1m - 8:48(8:48/m) 132cal 3.05/3.5/hr
23) 1m - 8:50(8:50/m) 132cal 3.04/3.33/hr
24) 1m - 8:48(8:48/m) 133cal 3.05/3.47/hr
25) 1m - 8:38(8:38/m) 132cal 3.11/3.45/hr
26) 1m - 8:43(8:43/m) 132cal 3.08/3.77/hr
27) 0.23m - 1:38(7:08/m) 30cal 3.76/4.3/hr
7:46 7:56 7:56 8:00 8:00 8:01 8:10 8:04 8:11 8:07 8:13 8:16 8:29 8:20 8:45 8:38 8:37 8:28 8:52 8:43 8:36 8:48 8:50 8:48 8:38 8:43 1:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
7:46 |
7:46 |
7:46 |
4/17 |
2.00 |
15:42 |
7:56 |
7:56 |
12/8 |
3.00 |
23:38 |
7:56 |
7:56 |
7/6 |
4.00 |
31:38 |
8:00 |
8:00 |
2/4 |
5.00 |
39:37 |
8:00 |
8:00 |
3/3 |
6.00 |
47:39 |
8:01 |
8:01 |
7/1 |
7.00 |
55:48 |
8:09 |
8:09 |
4/4 |
8.00 |
1:03:52 |
8:04 |
8:04 |
6/4 |
9.00 |
1:12:03 |
8:11 |
8:11 |
14/3 |
10.00 |
1:20:10 |
8:08 |
8:08 |
11/9 |
11.00 |
1:28:24 |
8:14 |
8:14 |
4/9 |
12.00 |
1:36:39 |
8:15 |
8:15 |
3/14 |
13.00 |
1:45:07 |
8:29 |
8:29 |
3/7 |
14.00 |
1:53:27 |
8:20 |
8:20 |
3/7 |
15.00 |
2:02:12 |
8:45 |
8:45 |
8/3 |
16.00 |
2:10:50 |
8:37 |
8:37 |
5/4 |
17.00 |
2:19:26 |
8:37 |
8:37 |
13/5 |
18.00 |
2:27:55 |
8:28 |
8:28 |
1/10 |
19.00 |
2:36:47 |
8:52 |
8:52 |
5/1 |
20.00 |
2:45:29 |
8:43 |
8:43 |
14/3 |
21.00 |
2:54:06 |
8:36 |
8:36 |
0/14 |
22.00 |
3:02:53 |
8:48 |
8:48 |
5/5 |
23.00 |
3:11:44 |
8:50 |
8:50 |
2/4 |
24.00 |
3:20:32 |
8:48 |
8:48 |
2/4 |
25.00 |
3:29:10 |
8:38 |
8:38 |
4/4 |
26.00 |
3:37:53 |
8:43 |
8:43 |
19/6 |
26.23 |
3:39:31 |
1:38 |
7:09 |
0/4 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
41.74% |
More |
800m |
3:49 |
7:40 |
44.34% |
More |
1km |
4:45 |
7:39 |
46.63% |
More |
Mile |
7:43 |
7:43 |
49.88% |
More |
5k |
24:27 |
7:52 |
53.41% |
More |
5 miles |
39:36 |
7:55 |
53.77% |
More |
10k |
49:24 |
7:57 |
53.93% |
More |
10 miles |
1:20:09 |
8:01 |
54.95% |
More |
Half |
1:45:55 |
8:05 |
55.04% |
More |
20 miles |
2:45:29 |
8:16 |
55.40% |
More |
Mara |
3:39:16 |
8:22 |
55.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:50 |
5:50 |
65.97 |
5km |
20:33 |
6:37 |
63.54 |
5M |
34:52 |
6:58 |
61.07 |
10km |
44:22 |
7:08 |
60.05 |
10M |
1:15:15 |
7:32 |
58.53 |
Half |
1:41:33 |
7:45 |
56.96 |
20M |
2:42:25 |
8:07 |
56.44 |
Mara |
3:39:11 |
8:22 |
55.77 |
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