Sun 26th Apr 2015 at 9:00am by McFlooze
Run > Race
-
Time
3:27:23
-
Miles
26.49
-
Min/mi
7:50
-
Pacing
94%
-
WAVA
65.85
-
Cals
3195
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Achieved my goal...and then some! v pleased indeed.
Gels at mile 6, 11, 16, 21. Lucozade sport at mile 23 (couple swallows). worked well.
Drank a bottle Aldi sport drink on start lie.
Breakfast:
Porridge, 2tbls chia seeds. Bite of banana before start
Beet it shot at 9am
Beet it for 5 days pre-race.
Target 6-700g carbs per day for 3 days leading up to race. Dinner night before was pizza with cheese partially scraped off.
Split Summary
===
1) 1m - 8:01(8:01/m) 120cal
2) 1m - 7:41(7:41/m) 121cal
3) 1m - 7:30(7:30/m) 121cal
4) 1m - 7:32(7:32/m) 121cal
5) 1m - 7:41(7:41/m) 121cal
6) 1m - 7:45(7:45/m) 122cal
7) 1m - 7:42(7:42/m) 121cal
8) 1m - 7:41(7:41/m) 122cal
9) 1m - 7:41(7:41/m) 121cal
10) 1m - 7:48(7:48/m) 122cal
11) 1m - 7:52(7:52/m) 121cal
12) 1m - 7:46(7:46/m) 122cal
13) 1m - 7:47(7:47/m) 121cal
14) 1m - 7:44(7:44/m) 122cal
15) 1m - 7:46(7:46/m) 122cal
16) 1m - 8:04(8:04/m) 122cal
17) 1m - 7:46(7:46/m) 122cal
18) 1m - 8:00(8:00/m) 123cal
19) 1m - 7:59(7:59/m) 123cal
20) 1m - 7:49(7:49/m) 122cal
21) 1m - 7:59(7:59/m) 122cal
22) 1m - 8:04(8:04/m) 121cal
23) 1m - 8:06(8:06/m) 121cal
24) 1m - 6:56(6:56/m) 115cal
25) 1m - 8:57(8:57/m) 105cal
26) 1m - 8:02(8:02/m) 121cal
27) 0.49m - 3:43(7:35/m) 58cal
8:01 7:41 7:30 7:32 7:41 7:45 7:42 7:41 7:41 7:48 7:52 7:46 7:47 7:44 7:46 8:04 7:46 8:00 7:59 7:49 7:59 8:04 8:06 6:56 8:57 8:02 3:43
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
8:01 |
8:01 |
8:01 |
7/2 |
| 2.00 |
15:41 |
7:40 |
7:40 |
10/7 |
| 3.00 |
23:12 |
7:30 |
7:30 |
0/30 |
| 4.00 |
30:44 |
7:32 |
7:32 |
2/16 |
| 5.00 |
38:25 |
7:41 |
7:41 |
4/8 |
| 6.00 |
46:10 |
7:45 |
7:45 |
6/7 |
| 7.00 |
53:53 |
7:43 |
7:43 |
7/9 |
| 8.00 |
1:01:33 |
7:40 |
7:40 |
4/5 |
| 9.00 |
1:09:15 |
7:42 |
7:42 |
7/2 |
| 10.00 |
1:17:03 |
7:48 |
7:48 |
6/10 |
| 11.00 |
1:24:55 |
7:52 |
7:52 |
3/5 |
| 12.00 |
1:32:41 |
7:47 |
7:47 |
6/2 |
| 13.00 |
1:40:28 |
7:47 |
7:47 |
17/8 |
| 14.00 |
1:48:13 |
7:45 |
7:45 |
6/11 |
| 15.00 |
1:56:00 |
7:46 |
7:46 |
1/7 |
| 16.00 |
2:04:03 |
8:03 |
8:03 |
5/8 |
| 17.00 |
2:11:49 |
7:46 |
7:46 |
5/7 |
| 18.00 |
2:19:48 |
7:59 |
7:59 |
5/4 |
| 19.00 |
2:27:49 |
8:01 |
8:01 |
4/7 |
| 20.00 |
2:35:37 |
7:49 |
7:49 |
6/5 |
| 21.00 |
2:43:36 |
7:59 |
7:59 |
5/2 |
| 22.00 |
2:51:40 |
8:04 |
8:04 |
9/8 |
| 23.00 |
2:59:47 |
8:06 |
8:06 |
10/6 |
| 24.00 |
3:07:25 |
7:38 |
7:38 |
7/9 |
| 25.00 |
3:15:39 |
8:14 |
8:14 |
11/14 |
| 26.00 |
3:23:40 |
8:01 |
8:01 |
16/16 |
| 26.49 |
3:27:23 |
3:43 |
7:38 |
5/3 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:23 |
5:36 |
60.20% |
More |
| 800m |
3:15 |
6:33 |
57.99% |
More |
| 1km |
4:15 |
6:50 |
58.16% |
More |
| Mile |
7:18 |
7:18 |
58.29% |
More |
| 5k |
23:24 |
7:32 |
63.55% |
More |
| 5 miles |
38:03 |
7:37 |
63.59% |
More |
| 10k |
47:23 |
7:37 |
63.88% |
More |
| 10 miles |
1:16:48 |
7:41 |
64.76% |
More |
| Half |
1:40:54 |
7:42 |
64.75% |
More |
| Mara |
3:24:59 |
7:49 |
65.78% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:01 |
6:01 |
70.75 |
| 5km |
20:28 |
6:35 |
72.67 |
| 5M |
34:13 |
6:51 |
70.73 |
| 10km |
43:17 |
6:58 |
69.92 |
| 10M |
1:12:23 |
7:14 |
68.71 |
| Half |
1:36:54 |
7:24 |
66.96 |
| 20M |
2:33:04 |
7:39 |
66.57 |
| Mara |
3:24:56 |
7:49 |
65.80 |
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