-
Time
4:02:46
-
Miles
26.78
-
Min/mi
9:04
-
Pacing
68%
-
WAVA
63.77
-
Stride(cm)
96
-
Cals
2229
-
Cadence
185
-
BPM
138
-
%MHR
87.4
-
B/mi
1252
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
London Marathon 2016
Achilles Injury for last 14 weeks. Only managed 108 miles of training runs - 2x11, 1x13 (Cardiff World Half), 1x17 Injured and didn't run for last 3 weeks.
Split Summary
===
1) 1m - 8:44(8:44/m) 176/191bpm 154cal
2) 1m - 8:18(8:18/m) 185/192bpm 151cal
3) 1m - 8:05(8:05/m) 185/191bpm 147cal
4) 1m - 8:00(8:00/m) 179/188bpm 146cal
5) 1m - 8:07(8:07/m) 145/189bpm 96cal
6) 1m - 8:10(8:10/m) 139/152bpm 98cal
7) 1m - 8:09(8:09/m) 143/149bpm 109cal
8) 1m - 8:07(8:07/m) 140/149bpm 97cal
9) 1m - 8:02(8:02/m) 139/149bpm 93cal
10) 1m - 8:13(8:13/m) 138/149bpm 93cal
11) 1m - 8:20(8:20/m) 135/141bpm 76cal
12) 1m - 8:16(8:16/m) 136/141bpm 82cal
13) 1m - 9:46(9:46/m) 137/151bpm 97cal
14) 1m - 8:23(8:23/m) 137/142bpm 86cal
15) 1m - 8:23(8:23/m) 134/139bpm 64cal
Started using reset button under mile markers on a few miles.
16) 1m - 8:49(8:49/m) 132/138bpm 55cal
17) 0.12m - 1:25(11:34/m) 122/130bpm 4cal
18) 1m - 8:48(8:48/m) 132/138bpm 53cal
19) 0.03m - 17(9:37/m) 134/134bpm 1cal
20) 0.98m - 9:16(9:27/m) 133/137bpm 66cal
21) 1m - 9:05(9:05/m) 133/139bpm 64cal
22) 0.06m - 46(12:02/m) 135/137bpm 6cal
23) 1m - 10:03(10:03/m) 140/197bpm 87cal
24) 0.02m - 13(10:03/m) 134/135bpm 1cal
25) 1m - 10:01(10:01/m) 130/139bpm 57cal
26) 0.04m - 26(10:14/m) 130/134bpm 1cal
27) 1m - 10:15(10:15/m) 128/138bpm 45cal
28) 0.02m - 14(10:51/m) 127/128bpm
Think I may have missed some below
29) 1m - 10:37(10:37/m) 127/133bpm 41cal
30) 1m - 10:42(10:42/m) 123/135bpm 37cal
31) 0.04m - 29(11:26/m) 122/126bpm 1cal
32) 1m - 11:09(11:09/m) 124/140bpm 44cal
33) 1m - 11:37(11:37/m) 122/142bpm 46cal
34) 0.45m - 9:59(22:08/m) 110/133bpm 31cal
8:44 8:18 8:05 8:00 8:07 8:10 8:09 8:07 8:02 8:13 8:20 8:16 9:46 8:23 8:23 8:49 1:25 8:48 17 9:16 9:05 46 10:03 13 10:01 26 10:15 14 10:37 10:42 29 11:09 11:37 9:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:45 |
8:45 |
8:45 |
174 125-190 |
1521 |
186 180-196 |
10/7 |
2.00 |
17:01 |
8:17 |
8:17 |
185 174-192 |
1532 |
187 182-198 |
8/5 |
3.00 |
25:04 |
8:03 |
8:03 |
185 176-191 |
1489 |
185 180-198 |
0/34 |
4.00 |
33:02 |
7:58 |
7:58 |
179 166-187 |
1425 |
185 180-196 |
2/12 |
5.00 |
41:09 |
8:07 |
8:07 |
145 127-189 |
1176 |
187 182-196 |
4/7 |
6.00 |
49:17 |
8:08 |
8:08 |
139 129-151 |
1131 |
186 182-196 |
6/6 |
7.00 |
57:25 |
8:08 |
8:08 |
143 133-149 |
1163 |
185 180-194 |
6/9 |
8.00 |
1:05:30 |
8:05 |
8:05 |
139 126-148 |
1124 |
186 180-196 |
5/6 |
9.00 |
1:13:31 |
8:00 |
8:00 |
139 134-149 |
1113 |
186 180-196 |
8/3 |
10.00 |
1:21:44 |
8:14 |
8:14 |
139 133-147 |
1144 |
186 182-194 |
6/10 |
11.00 |
1:29:59 |
8:14 |
8:14 |
135 130-141 |
1112 |
186 182-198 |
2/5 |
12.00 |
1:38:09 |
8:10 |
8:10 |
136 130-141 |
1111 |
186 182-194 |
7/4 |
13.00 |
1:47:52 |
9:43 |
9:43 |
137 116-151 |
1332 |
185 118-200 |
15/8 |
14.00 |
1:56:15 |
8:22 |
8:22 |
137 132-141 |
1147 |
187 182-198 |
7/9 |
15.00 |
2:04:37 |
8:22 |
8:22 |
134 130-139 |
1122 |
187 182-198 |
4/8 |
16.00 |
2:14:35 |
9:58 |
9:58 |
129 104-137 |
1285 |
182 128-196 |
3/7 |
17.00 |
2:23:17 |
8:42 |
8:42 |
131 120-136 |
1139 |
188 122-194 |
6/6 |
18.00 |
2:32:47 |
9:30 |
9:30 |
133 128-137 |
1263 |
189 186-194 |
6/3 |
19.00 |
2:41:25 |
8:39 |
8:39 |
133 126-139 |
1150 |
187 120-200 |
7/6 |
20.00 |
2:51:40 |
10:14 |
10:14 |
138 92-197 |
1413 |
188 120-200 |
4/4 |
21.00 |
3:01:37 |
9:57 |
9:57 |
128 100-139 |
1274 |
180 114-196 |
6/4 |
22.00 |
3:11:52 |
10:16 |
10:16 |
129 118-136 |
1323 |
188 184-202 |
6/8 |
23.00 |
3:22:27 |
10:35 |
10:35 |
126 114-132 |
1334 |
178 92-202 |
13/6 |
24.00 |
3:35:17 |
12:50 |
12:50 |
121 98-134 |
1553 |
183 120-200 |
7/13 |
25.00 |
3:46:30 |
11:12 |
11:12 |
124 105-140 |
1390 |
182 98-200 |
11/14 |
26.00 |
3:58:14 |
11:44 |
11:44 |
121 84-141 |
1420 |
182 88-200 |
7/8 |
26.39 |
4:07:37 |
9:23 |
23:47 |
109 81-132 |
2592 |
171 120-192 |
3/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
54.82% |
More |
800m |
3:49 |
7:40 |
55.62% |
More |
1km |
4:53 |
7:51 |
56.65% |
More |
Mile |
7:53 |
7:53 |
59.58% |
More |
5k |
24:59 |
8:02 |
64.10% |
More |
5 miles |
40:17 |
8:03 |
64.98% |
More |
10k |
50:06 |
8:04 |
65.37% |
More |
10 miles |
1:21:01 |
8:06 |
66.96% |
More |
Half |
1:48:09 |
8:15 |
66.45% |
More |
20 miles |
2:51:38 |
8:35 |
65.84% |
More |
Mara |
4:00:20 |
9:10 |
62.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
65.24 |
5km |
24:13 |
7:48 |
66.11 |
5M |
40:18 |
8:04 |
64.95 |
10km |
50:51 |
8:11 |
64.41 |
10M |
1:24:37 |
8:28 |
64.12 |
Half |
1:52:57 |
8:37 |
63.14 |
20M |
2:57:38 |
8:53 |
63.62 |
Mara |
3:57:09 |
9:03 |
63.54 |
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