Sun 11th Oct 2015 at 11:00am by Hawkins
Run > Race
-
Time
3:55:55
-
Miles
26.22
-
Min/mi
9:00
-
Pacing
95%
-
WAVA
52.04
-
Cals
3517
-
BPM
163
-
%MHR
78.4
-
B/mi
1466
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
My third Yorkshire Marathon was, paradoxically, my slowest yet my most fulfilling. After the horrific cramps that punctuated the latter stages of the Hull Marathon in September, I was armed with my brother's Camelbak and set off very cautiously.
I got to half way in 1:55, and I felt comfortable. I had the beginnings of cramp after 16 miles, but fought through it and the last 6 miles of the race were my strongest.
This put the demons of Comrades to rest and I can now start to rebuild my running piece by piece, with better all-around fitness, and improved speed at 5 and 10k as the bedrock for better marathons.
Split Summary
===
1) 1m - 8:23(8:23/m) 161/174bpm 129cal 7.15/8.79mph
2) 1m - 8:39(8:39/m) 159/165bpm 132cal 6.94/8.13mph
3) 1m - 8:34(8:34/m) 158/161bpm 129cal 7/8.25mph
4) 1m - 8:37(8:37/m) 159/163bpm 131cal 6.96/7.89mph
5) 1m - 8:44(8:44/m) 160/173bpm 133cal 6.88/7.39mph
6) 1m - 8:35(8:35/m) 162/165bpm 133cal 6.99/7.61mph
7) 1m - 8:51(8:51/m) 161/164bpm 135cal 6.77/7.47mph
8) 1m - 8:55(8:55/m) 160/163bpm 133cal 6.73/7.84mph
9) 1m - 8:57(8:57/m) 161/175bpm 128cal 6.7/8.41mph
10) 1m - 8:51(8:51/m) 159/168bpm 123cal 6.78/7.82mph
11) 1m - 9:08(9:08/m) 158/164bpm 126cal 6.57/7.85mph
12) 1m - 9:01(9:01/m) 157/163bpm 115cal 6.66/7.49mph
13) 1m - 9:14(9:14/m) 157/161bpm 118cal 6.5/8.1mph
14) 1m - 9:11(9:11/m) 159/166bpm 127cal 6.53/8.13mph
15) 1m - 9:29(9:29/m) 160/167bpm 134cal 6.33/7.05mph
16) 1m - 9:20(9:20/m) 162/169bpm 136cal 6.43/7.12mph
17) 1m - 9:19(9:19/m) 166/172bpm 143cal 6.44/7.26mph
18) 1m - 9:06(9:06/m) 164/169bpm 137cal 6.59/7.86mph
19) 1m - 9:20(9:20/m) 166/175bpm 143cal 6.43/7.23mph
20) 1m - 9:29(9:29/m) 167/173bpm 147cal 6.32/7.32mph
21) 1m - 9:10(9:10/m) 164/168bpm 136cal 6.55/7.35mph
22) 1m - 9:23(9:23/m) 164/169bpm 139cal 6.39/7.05mph
23) 1m - 9:15(9:15/m) 165/168bpm 137cal 6.49/7.48mph
24) 1m - 9:07(9:07/m) 168/173bpm 142cal 6.59/7.48mph
25) 1m - 8:46(8:46/m) 175/180bpm 148cal 6.84/8.24mph
26) 1m - 8:56(8:56/m) 180/188bpm 155cal 6.71/8.34mph
27) 0.21m - 1:33(7:20/m) 182/184bpm 28cal 8.19/9.1mph
8:23 8:39 8:34 8:37 8:44 8:35 8:51 8:55 8:57 8:51 9:08 9:01 9:14 9:11 9:29 9:20 9:19 9:06 9:20 9:29 9:10 9:23 9:15 9:07 8:46 8:56 1:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
8:24 |
8:24 |
8:24 |
160 120-174 |
1343 |
6/19 |
2.00 |
17:03 |
8:39 |
8:39 |
160 154-165 |
1383 |
13/11 |
3.00 |
25:37 |
8:34 |
8:34 |
157 153-161 |
1345 |
8/8 |
4.00 |
34:14 |
8:38 |
8:38 |
159 156-163 |
1372 |
3/6 |
5.00 |
42:58 |
8:43 |
8:43 |
160 152-172 |
1396 |
5/5 |
6.00 |
51:33 |
8:35 |
8:35 |
161 155-165 |
1382 |
8/2 |
7.00 |
1:00:25 |
8:52 |
8:52 |
161 157-164 |
1427 |
4/4 |
8.00 |
1:09:19 |
8:54 |
8:54 |
160 157-163 |
1424 |
7/4 |
9.00 |
1:18:16 |
8:57 |
8:57 |
160 149-175 |
1432 |
16/8 |
10.00 |
1:27:07 |
8:51 |
8:51 |
159 150-168 |
1407 |
14/9 |
11.00 |
1:36:15 |
9:08 |
9:08 |
158 154-164 |
1442 |
5/11 |
12.00 |
1:45:16 |
9:01 |
9:01 |
157 154-163 |
1416 |
5/16 |
13.00 |
1:54:29 |
9:13 |
9:13 |
157 152-161 |
1448 |
4/9 |
14.00 |
2:03:41 |
9:12 |
9:12 |
160 155-166 |
1471 |
6/9 |
15.00 |
2:13:11 |
9:30 |
9:30 |
160 156-167 |
1520 |
11/4 |
16.00 |
2:22:30 |
9:18 |
9:18 |
162 157-168 |
1508 |
5/5 |
17.00 |
2:31:49 |
9:19 |
9:19 |
165 157-172 |
1537 |
14/12 |
18.00 |
2:40:55 |
9:07 |
9:07 |
164 159-169 |
1494 |
2/8 |
19.00 |
2:50:15 |
9:20 |
9:20 |
167 158-175 |
1559 |
6/3 |
20.00 |
2:59:45 |
9:30 |
9:30 |
167 161-173 |
1586 |
15/4 |
21.00 |
3:08:54 |
9:09 |
9:09 |
164 159-168 |
1501 |
1/15 |
22.00 |
3:18:18 |
9:24 |
9:24 |
164 160-168 |
1540 |
4/6 |
23.00 |
3:27:32 |
9:15 |
9:15 |
165 161-168 |
1526 |
3/4 |
24.00 |
3:36:40 |
9:07 |
9:07 |
168 164-172 |
1533 |
4/6 |
25.00 |
3:45:26 |
8:46 |
8:46 |
175 169-179 |
1536 |
5/7 |
26.00 |
3:54:22 |
8:56 |
8:56 |
180 174-188 |
1607 |
22/7 |
26.21 |
3:55:55 |
1:33 |
7:22 |
182 180-184 |
1342 |
3/5 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:31 |
40.01% |
More |
800m |
4:05 |
8:13 |
41.77% |
More |
1km |
5:09 |
8:17 |
43.46% |
More |
Mile |
8:22 |
8:22 |
46.27% |
More |
5k |
26:30 |
8:32 |
49.60% |
More |
5 miles |
42:57 |
8:35 |
49.81% |
More |
10k |
53:27 |
8:36 |
50.05% |
More |
10 miles |
1:27:06 |
8:43 |
50.76% |
More |
Half |
1:55:24 |
8:49 |
50.69% |
More |
20 miles |
2:59:44 |
8:59 |
51.17% |
More |
Mara |
3:55:49 |
9:00 |
52.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:17 |
6:17 |
61.60 |
5km |
22:06 |
7:07 |
59.48 |
5M |
37:29 |
7:30 |
57.07 |
10km |
47:43 |
7:41 |
56.06 |
10M |
1:20:55 |
8:06 |
54.64 |
Half |
1:49:12 |
8:20 |
53.16 |
20M |
2:54:40 |
8:44 |
52.66 |
Mara |
3:55:43 |
9:00 |
52.03 |
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