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

Pace

8% 59% 30% 1%

Splits

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

Heart

167/167max
  • Show Beats/Mile

Elevation

Asc 42m, Range 47m, Flat prediction 2:52:10
Elevation Graph
Biggest Climbs (m) Min/mi
12 1.4% 6:33
See your biggest climbs

Cadence

178 (194 max) Stride Length: 139cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

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

Bespoke Fields

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