-
Time
3:09:35
-
Miles
26.53
-
Min/mi
7:09
-
Pacing
84%
-
WAVA
69.36
-
Cals
2332
-
BPM
153
-
%MHR
90
-
B/mi
1093
-
Asc(m)
195
-
Hillscore
1
-
Surface
Road
Notes & Comments
3 comments
VLM 2016.
First marathon in 2 years, and pretty much first race for 2 years (only a relay leg and 2 park runs since April 2014). Obviously a bit wary, but very pleased to have got it right. Had hoped to be looking at a little better than 3:10 (maybe even a slim chance of sub-3) when in training in Feb, but the last 5-6 weeks went a bit awry and MP efforts pointed at 3:10.
Alarm 6:30
Breakfast between 6:30 and 7:00 of Co-ops chocolate twist, banana, and a cereal bar (no breakfast at this basic hotel :-o).
Another cereal bar on train (just after 8).
Half banana and one gel in FGFA area, say 45min pre-race.
One more gel just pre 10.00am start.
4 gels at roughly 5,10,15,20.
For once, got hydration/bladder not quite right and knew I'd need to stop somewhere on course. About 25-30sec lost at mile 15 as a result.
Calves felt tight first, but took that as an OK sign, since Dublin 2012 & 2013 both had calves feeling the heat early on. It's when quads tire that I know it's a bad day.
10s inside 3:10 at halfway was OK, but the wee stop meant that from 15-20m I was always about 15-20s outside an even 3:10. But not worried, I knew from somewhere around Canary Wharf that I had a strong run-in still to come, and it was about 19-20 that I started to claw back that time, and more. Solid comeback.
Looks like HRM played up for about 4 miles (!).
Participant
Name Gaskell, Paul (GBR)
Club Larne AC
Category 40-44
Runner no 29538
Finish details
Place (M/W) 2908
Place (AC) 667
Place (overall) 3127
Finish time 03:09:35
Race State
Race state Finished
Last Split FINISH
Start time 10:01:11
Pred. Finish -
Pred. Finish (Time of Day) -
Splits
Split Time Of Day Time Diff min/km km/h Place
5K 10:23:26 00:22:15 22:15 04:27 13.49 -
10K 10:45:50 00:44:39 22:24 04:29 13.40 -
15K 11:08:30 01:07:19 22:40 04:33 13.23 -
20K 11:31:07 01:29:56 22:37 04:32 13.27 -
HALF 11:36:01 01:34:50 04:54 04:28 13.44 -
25K 11:53:59 01:52:48 17:58 04:37 13.03 -
30K 12:16:29 02:15:18 22:30 04:31 13.33 -
35K 12:38:56 02:37:45 22:27 04:30 13.37 -
40K 13:01:05 02:59:55 22:10 04:26 13.53 -
FINISH 13:10:46 03:09:35 09:40 04:25 13.62 2908
Over final 7.2k
you passed
522 runners & 1 passed you
(I think I know who it was too, twat in a backwards white baseball cap ;-))
Split Summary
===
1) 1.01m - 6:59(6:56/m) 161/176bpm 26cal 8.66/9.42mph
2) 1.03m - 7:27(7:13/m) 159/174bpm 101cal 8.32/9.17mph
3) 1m - 7:05(7:07/m) 154/166bpm 100cal 8.43/10.01mph
4) 1.02m - 7:08(7:00/m) 158/177bpm 100cal 8.56/9.9mph
5) 2.01m - 14:28(7:11/m) 150/160bpm 196cal 8.34/9.71mph
6) 0m - 1(9:50/m) 151/151bpm 6.1/8.2mph
7) 1.03m - 7:22(7:08/m) 150/155bpm 101cal 8.41/9.3mph
8) 1m - 7:11(7:12/m) 148/153bpm 95cal 8.34/9.17mph
9) 0.99m - 7:16(7:18/m) 149/152bpm 94cal 8.22/9.22mph
10) 1.03m - 7:25(7:13/m) 148/152bpm 93cal 8.32/9.63mph
11) 1m - 7:11(7:11/m) 147/154bpm 82cal 8.35/9.14mph
12) 1.02m - 7:16(7:07/m) 148/151bpm 86cal 8.44/9.2mph
13) 0.99m - 7:13(7:16/m) 149/155bpm 82cal 8.26/9.53mph
14) 1.03m - 7:20(7:08/m) 150/158bpm 87cal 8.42/9.18mph
15) 0.98m - 7:11(7:20/m) 149/152bpm 78cal 8.18/9.75mph
16) 0.9m - 7:32(8:20/m) 149/153bpm 85cal 7.21/31.4mph
17) 1.03m - 7:21(7:08/m) 150/153bpm 86cal 8.42/9.2mph
18) 1.01m - 7:10(7:04/m) 152/156bpm 88cal 8.5/11.84mph
19) 1.06m - 7:21(6:56/m) 152/156bpm 89cal 8.65/16.91mph
20) 1.01m - 7:09(7:04/m) 151/154bpm 82cal 8.49/10.93mph
21) 1.04m - 7:23(7:07/m) 153/155bpm 91cal 8.43/9.06mph
22) 1.01m - 7:03(6:58/m) 155/158bpm 91cal 8.61/9.31mph
23) 1.01m - 7:04(7:01/m) 156/160bpm 95cal 8.56/9.71mph
24) 1.01m - 6:56(6:51/m) 155/158bpm 88cal 8.76/75.85mph
25) 1.04m - 7:26(7:10/m) 157/159bpm 97cal 8.37/10.38mph
26) 1.26m - 8:42(6:55/m) 159/163bpm 119cal 8.67/10.05mph
6:59 7:27 7:05 7:08 14:28 1 7:22 7:11 7:16 7:25 7:11 7:16 7:13 7:20 7:11 7:32 7:21 7:10 7:21 7:09 7:23 7:03 7:04 6:56 7:26 8:42
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
6:56 |
6:56 |
6:56 |
160 94-176 |
1110 |
3/8 |
2.00 |
14:08 |
7:12 |
7:12 |
160 146-173 |
1151 |
5/5 |
3.00 |
21:15 |
7:07 |
7:07 |
154 145-166 |
1097 |
10/17 |
4.00 |
28:15 |
7:00 |
7:00 |
159 145-176 |
1113 |
2/29 |
5.00 |
35:28 |
7:13 |
7:13 |
149 140-158 |
1075 |
6/7 |
6.00 |
42:39 |
7:11 |
7:11 |
150 144-156 |
1077 |
4/3 |
7.00 |
49:47 |
7:09 |
7:09 |
150 144-155 |
1072 |
10/8 |
8.00 |
57:00 |
7:12 |
7:12 |
149 145-153 |
1074 |
6/6 |
9.00 |
1:04:16 |
7:16 |
7:16 |
149 146-152 |
1084 |
5/3 |
10.00 |
1:11:29 |
7:13 |
7:13 |
147 143-151 |
1060 |
6/8 |
11.00 |
1:18:42 |
7:13 |
7:13 |
147 142-153 |
1061 |
4/4 |
12.00 |
1:25:49 |
7:07 |
7:07 |
148 143-151 |
1052 |
2/2 |
13.00 |
1:33:03 |
7:14 |
7:14 |
149 143-154 |
1079 |
16/9 |
14.00 |
1:40:12 |
7:09 |
7:09 |
151 146-157 |
1079 |
7/11 |
15.00 |
1:47:17 |
7:05 |
7:05 |
148 146-152 |
1048 |
2/5 |
16.00 |
1:55:41 |
8:25 |
8:25 |
149 139-153 |
1253 |
5/7 |
17.00 |
2:02:50 |
7:09 |
7:09 |
150 146-153 |
1072 |
6/7 |
18.00 |
2:09:56 |
7:06 |
7:06 |
152 149-156 |
1079 |
6/4 |
19.00 |
2:17:17 |
7:21 |
7:21 |
152 146-156 |
1118 |
6/7 |
20.00 |
2:23:56 |
6:39 |
6:39 |
151 147-155 |
1004 |
4/4 |
21.00 |
2:31:02 |
7:06 |
7:06 |
153 149-155 |
1086 |
6/3 |
22.00 |
2:38:02 |
7:00 |
7:00 |
154 151-158 |
1078 |
10/8 |
23.00 |
2:45:01 |
6:59 |
6:59 |
157 154-160 |
1097 |
6/3 |
24.00 |
2:51:58 |
6:56 |
6:56 |
156 152-158 |
1083 |
18/6 |
25.00 |
2:59:00 |
7:02 |
7:02 |
156 153-159 |
1096 |
11/11 |
26.00 |
3:06:03 |
7:03 |
7:03 |
157 155-161 |
1107 |
16/12 |
26.52 |
3:09:37 |
3:34 |
6:52 |
160 154-163 |
1098 |
0/7 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:13 |
4:53 |
65.25% |
More |
800m |
2:56 |
5:53 |
62.81% |
More |
1km |
3:49 |
6:08 |
62.94% |
More |
Mile |
6:04 |
6:04 |
67.51% |
More |
5k |
21:27 |
6:54 |
64.99% |
More |
5 miles |
34:30 |
6:54 |
65.68% |
More |
10k |
43:23 |
6:59 |
65.19% |
More |
10 miles |
1:11:28 |
7:09 |
65.33% |
More |
Half |
1:33:46 |
7:09 |
65.85% |
More |
20 miles |
2:23:42 |
7:11 |
67.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:51 |
5:51 |
70.09 |
5km |
19:29 |
6:16 |
71.56 |
5M |
32:17 |
6:27 |
70.20 |
10km |
40:39 |
6:33 |
69.56 |
10M |
1:07:20 |
6:44 |
69.35 |
Half |
1:29:41 |
6:51 |
68.32 |
20M |
2:20:29 |
7:01 |
69.11 |
Mara |
3:07:05 |
7:08 |
69.20 |
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A decent race after all your problems leading up to it and the fact that you haven't raced much at all in 2 years.
Great running mate, missed you in the FGFA area as I arrived just in time to put my bag on the lorry.
Awesome comeback there Paul, from 10:33m/m 9 months ago!