Sun 24th Apr 2016 at 9:00am by Halvedin3
Run > Race
-
Time
2:52:11
-
Miles
26.36
-
Min/mi
6:32
-
Pacing
95%
-
WAVA
75.75
-
Stride(cm)
139
-
Cals
2995
-
Cadence
178
-
BPM
167
-
%MHR
92.6
-
B/mi
1089
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
London Marathon
Took the 7:08 train from Berko (park at castle).
Loo at Euston then tube down to Charing Cross.
Isotonic gel in pen at -15 mins
Gel scheduled every 3.5 miles = 6 gels to get to 21 miles. Carried 7 but only had a sip of the last one at about 24 miles. Caffeine gels at 10.5 and 17.5. Isotonic gels at 3.5 and 10.g (caffeine). Might use more isotonic gels next time.
Electrolytes - elete sample tubes - sipped as required. Cold day so didn't need much.
Left calf guard fell down - check fit!
Wore compression shorts under running shorts.
Split Summary
===
1) 1m - 6:33(6:33/m) 152/167bpm 109cal 9.17/9.41mph
2) 1m - 6:23(6:23/m) 152/167bpm 113cal 9.41/9.85mph
3) 1m - 6:18(6:18/m) 152/167bpm 113cal 9.51/9.91mph
4) 1m - 6:19(6:19/m) 152/167bpm 114cal 9.49/10.08mph
5) 1m - 6:27(6:27/m) 152/167bpm 113cal 9.29/9.54mph
6) 1m - 6:31(6:31/m) 152/167bpm 114cal 9.2/9.37mph
7) 1m - 6:27(6:27/m) 152/167bpm 114cal 9.31/9.43mph
8) 1m - 6:35(6:35/m) 152/167bpm 115cal 9.12/9.37mph
9) 1m - 6:32(6:32/m) 152/167bpm 114cal 9.18/9.27mph
10) 1m - 6:36(6:36/m) 152/167bpm 115cal 9.08/9.37mph
11) 1m - 6:30(6:30/m) 152/167bpm 113cal 9.23/9.39mph
12) 1m - 6:30(6:30/m) 152/167bpm 114cal 9.24/9.43mph
13) 1m - 6:39(6:39/m) 152/167bpm 114cal 9.03/9.66mph
14) 1m - 6:31(6:31/m) 152/167bpm 114cal 9.2/9.25mph
15) 1m - 6:27(6:27/m) 152/167bpm 114cal 9.29/9.62mph
16) 1m - 6:29(6:29/m) 152/167bpm 114cal 9.25/9.46mph
17) 1m - 6:29(6:29/m) 152/167bpm 114cal 9.26/9.58mph
18) 1m - 6:45(6:45/m) 152/167bpm 111cal 8.89/9.54mph
19) 1m - 6:21(6:21/m) 152/167bpm 112cal 9.44/9.91mph
20) 1m - 6:27(6:27/m) 152/167bpm 114cal 9.3/10.27mph
21) 1m - 6:38(6:38/m) 152/167bpm 115cal 9.05/9.27mph
22) 1m - 6:38(6:38/m) 152/167bpm 114cal 9.04/9.23mph
23) 1m - 6:39(6:39/m) 152/167bpm 115cal 9.02/9.31mph
24) 1m - 6:49(6:49/m) 152/167bpm 115cal 8.8/9.16mph
25) 1m - 6:42(6:42/m) 152/167bpm 114cal 8.95/9.25mph
26) 1m - 6:42(6:42/m) 152/167bpm 115cal 8.95/9.1mph
27) 0.36m - 2:12(6:09/m) 152/167bpm 39cal 9.77/10mph
6:33 6:23 6:18 6:19 6:27 6:31 6:27 6:35 6:32 6:36 6:30 6:30 6:39 6:31 6:27 6:29 6:29 6:45 6:21 6:27 6:38 6:38 6:39 6:49 6:42 6:42 2:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
6:32 |
6:32 |
6:32 |
161 116-167 |
1052 |
177 122-194 |
2/7 |
2.00 |
12:55 |
6:23 |
6:23 |
167 167-167 |
1065 |
176 166-188 |
9/8 |
3.00 |
19:13 |
6:18 |
6:18 |
167 167-167 |
1053 |
178 176-182 |
11/19 |
4.00 |
25:32 |
6:19 |
6:19 |
167 167-167 |
1056 |
178 174-182 |
2/19 |
5.00 |
32:00 |
6:27 |
6:27 |
167 167-167 |
1078 |
178 174-182 |
5/7 |
6.00 |
38:31 |
6:31 |
6:31 |
167 167-167 |
1088 |
177 172-182 |
5/6 |
7.00 |
44:57 |
6:27 |
6:27 |
167 167-167 |
1076 |
177 174-180 |
6/7 |
8.00 |
51:33 |
6:35 |
6:35 |
167 167-167 |
1100 |
178 174-182 |
6/5 |
9.00 |
58:04 |
6:32 |
6:32 |
167 167-167 |
1090 |
177 176-180 |
7/3 |
10.00 |
1:04:41 |
6:37 |
6:37 |
167 167-167 |
1105 |
177 174-180 |
5/9 |
11.00 |
1:11:11 |
6:30 |
6:30 |
167 167-167 |
1086 |
180 176-184 |
3/4 |
12.00 |
1:17:41 |
6:30 |
6:30 |
167 167-167 |
1084 |
177 174-180 |
5/3 |
13.00 |
1:24:20 |
6:39 |
6:39 |
167 167-167 |
1109 |
177 176-180 |
17/9 |
14.00 |
1:30:51 |
6:31 |
6:31 |
167 167-167 |
1088 |
177 172-180 |
6/12 |
15.00 |
1:37:18 |
6:27 |
6:27 |
167 167-167 |
1078 |
177 170-180 |
1/6 |
16.00 |
1:43:48 |
6:30 |
6:30 |
167 167-167 |
1086 |
178 176-184 |
5/5 |
17.00 |
1:50:17 |
6:29 |
6:29 |
167 167-167 |
1082 |
179 176-184 |
4/7 |
18.00 |
1:57:02 |
6:45 |
6:45 |
167 167-167 |
1126 |
178 174-184 |
5/4 |
19.00 |
2:03:24 |
6:22 |
6:22 |
167 167-167 |
1063 |
177 174-180 |
6/8 |
20.00 |
2:09:51 |
6:27 |
6:27 |
167 167-167 |
1077 |
178 172-188 |
5/6 |
21.00 |
2:16:28 |
6:38 |
6:38 |
167 167-167 |
1107 |
178 176-186 |
5/3 |
22.00 |
2:23:07 |
6:38 |
6:38 |
167 167-167 |
1108 |
179 174-184 |
9/6 |
23.00 |
2:29:46 |
6:39 |
6:39 |
167 167-167 |
1110 |
177 174-182 |
8/2 |
24.00 |
2:36:35 |
6:49 |
6:49 |
167 167-167 |
1138 |
177 174-180 |
16/19 |
25.00 |
2:43:17 |
6:42 |
6:42 |
167 167-167 |
1119 |
178 176-182 |
11/11 |
26.00 |
2:49:59 |
6:42 |
6:42 |
167 167-167 |
1120 |
178 176-180 |
15/17 |
26.35 |
2:52:09 |
2:10 |
6:09 |
167 167-167 |
1026 |
178 176-182 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:41 |
56.10% |
More |
800m |
2:57 |
5:56 |
62.36% |
More |
1km |
3:46 |
6:03 |
63.86% |
More |
Mile |
6:13 |
6:13 |
66.04% |
More |
5k |
19:39 |
6:20 |
70.95% |
More |
5 miles |
31:57 |
6:23 |
70.94% |
More |
10k |
39:48 |
6:24 |
71.06% |
More |
10 miles |
1:04:38 |
6:28 |
72.25% |
More |
Half |
1:24:55 |
6:29 |
72.71% |
More |
20 miles |
2:09:48 |
6:29 |
74.80% |
More |
Mara |
2:51:09 |
6:32 |
75.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:15 |
4:15 |
96.48 |
5km |
15:19 |
4:56 |
91.03 |
5M |
26:15 |
5:15 |
86.33 |
10km |
33:34 |
5:24 |
84.24 |
10M |
57:31 |
5:45 |
81.19 |
Half |
1:18:04 |
5:58 |
78.49 |
20M |
2:05:59 |
6:18 |
77.07 |
Mara |
2:51:00 |
6:32 |
75.71 |
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