Sun 2nd Oct 2016 at 10:00am by MrMo
Run > Race
-
Time
3:54:29
-
Miles
26.33
-
Min/mi
8:54
-
Pacing
95%
-
WAVA
54.63
-
Stride(cm)
106
-
Cals
2938
-
Cadence
171
-
BPM
166
-
%MHR
86.1
-
B/mi
1480
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
The Bournemouth Marathon: 3hr 54:39 pos 536/2015.
Good effort. This was a surprisingly quite challenging course with lots of ups and downs and a couple of nasty sharp hills at 13 and 18 miles.
Almost ran an even pace (1:56 first half and a 1:58 second half).
Although my tapering hadn't left me feeling as fresh as I'd hoped, I was full of strength from the recent long runs and speed training.
Ran easy for the first 3 miles and then got into my running and was ticking along with the HR in the early 160's for the first half and then after the first hill I ran closer to 170.
Was flagging in the last 2 miles, but actually the last 10k weren't that bad today.
Good event; very well organised and the weather was cracking today. It was a perfect day for running.
Pleased to come in the top 27% today. It shows how well I performed on a tough course.
Split Summary
===
1) 1m - 9:10(9:10/m) 146/155bpm 104cal
2) 1m - 8:53(8:53/m) 155/159bpm 108cal
3) 1m - 8:39(8:39/m) 158/163bpm 106cal
4) 1m - 8:49(8:49/m) 162/168bpm 111cal
5) 1m - 8:57(8:57/m) 164/169bpm 114cal
6) 1m - 8:46(8:46/m) 165/168bpm 112cal
7) 1m - 8:55(8:55/m) 163/168bpm 111cal
8) 1m - 8:50(8:50/m) 162/165bpm 109cal
9) 1m - 8:43(8:43/m) 161/165bpm 103cal
10) 1m - 8:43(8:43/m) 162/165bpm 102cal
11) 1m - 8:48(8:48/m) 164/166bpm 107cal
12) 1m - 8:53(8:53/m) 165/171bpm 108cal
13) 1m - 9:02(9:02/m) 169/176bpm 116cal
14) 1m - 8:42(8:42/m) 164/177bpm 100cal
15) 1m - 8:55(8:55/m) 168/179bpm 101cal
16) 1m - 8:53(8:53/m) 167/173bpm 111cal
17) 1m - 8:52(8:52/m) 170/173bpm 111cal
18) 1m - 9:17(9:17/m) 175/180bpm 126cal
19) 1m - 8:55(8:55/m) 172/176bpm 117cal
20) 1m - 8:38(8:38/m) 170/175bpm 110cal
21) 1m - 9:05(9:05/m) 172/176bpm 119cal
22) 1m - 9:04(9:04/m) 172/175bpm 113cal
23) 1m - 8:59(8:59/m) 173/175bpm 118cal
24) 1m - 9:06(9:06/m) 173/176bpm 121cal
25) 1m - 9:13(9:13/m) 174/177bpm 119cal
26) 1m - 9:02(9:02/m) 175/179bpm 123cal
27) 0.33m - 2:39(7:55/m) 182/184bpm 38cal
9:10 8:53 8:39 8:49 8:57 8:46 8:55 8:50 8:43 8:43 8:48 8:53 9:02 8:42 8:55 8:53 8:52 9:17 8:55 8:38 9:05 9:04 8:59 9:06 9:13 9:02 2:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:13 |
9:13 |
9:13 |
145 109-154 |
1336 |
173 166-178 |
4/2 |
2.00 |
18:08 |
8:55 |
8:55 |
155 150-160 |
1383 |
174 170-178 |
4/5 |
3.00 |
26:48 |
8:40 |
8:40 |
158 151-162 |
1369 |
174 170-178 |
1/23 |
4.00 |
35:40 |
8:52 |
8:52 |
162 157-167 |
1438 |
174 170-178 |
3/4 |
5.00 |
44:40 |
9:00 |
9:00 |
164 159-168 |
1475 |
173 170-178 |
17/0 |
6.00 |
53:27 |
8:47 |
8:47 |
164 160-168 |
1441 |
173 170-178 |
8/3 |
7.00 |
1:02:23 |
8:56 |
8:56 |
163 159-168 |
1457 |
172 166-176 |
7/2 |
8.00 |
1:11:15 |
8:51 |
8:51 |
162 159-165 |
1434 |
172 170-176 |
7/8 |
9.00 |
1:19:59 |
8:44 |
8:44 |
161 158-164 |
1407 |
172 168-176 |
3/13 |
10.00 |
1:28:45 |
8:46 |
8:46 |
162 158-165 |
1422 |
172 168-176 |
1/16 |
11.00 |
1:37:30 |
8:45 |
8:45 |
164 161-166 |
1434 |
172 168-178 |
3/6 |
12.00 |
1:46:27 |
8:57 |
8:57 |
165 161-171 |
1476 |
171 164-174 |
6/1 |
13.00 |
1:55:23 |
8:56 |
8:56 |
169 163-176 |
1511 |
169 160-174 |
31/1 |
14.00 |
2:04:04 |
8:41 |
8:41 |
165 157-177 |
1432 |
171 164-176 |
4/36 |
15.00 |
2:13:01 |
8:58 |
8:58 |
167 163-179 |
1496 |
171 166-176 |
4/5 |
16.00 |
2:21:53 |
8:51 |
8:51 |
167 165-172 |
1479 |
172 164-176 |
5/5 |
17.00 |
2:30:47 |
8:55 |
8:55 |
169 167-173 |
1507 |
172 168-176 |
3/6 |
18.00 |
2:40:04 |
9:17 |
9:17 |
175 170-179 |
1624 |
167 160-178 |
38/1 |
19.00 |
2:48:56 |
8:51 |
8:51 |
171 168-175 |
1514 |
171 166-176 |
16/22 |
20.00 |
2:57:35 |
8:40 |
8:40 |
170 166-174 |
1473 |
171 164-176 |
12/35 |
21.00 |
3:06:36 |
9:01 |
9:01 |
172 169-175 |
1551 |
169 162-174 |
3/17 |
22.00 |
3:15:37 |
9:01 |
9:01 |
172 165-174 |
1551 |
169 166-174 |
1/5 |
23.00 |
3:24:35 |
8:58 |
8:58 |
173 170-175 |
1550 |
169 166-174 |
4/4 |
24.00 |
3:33:38 |
9:03 |
9:03 |
173 171-176 |
1565 |
169 166-174 |
14/14 |
25.00 |
3:42:48 |
9:10 |
9:10 |
174 169-177 |
1594 |
169 166-174 |
7/8 |
26.00 |
3:51:41 |
8:53 |
8:53 |
176 172-181 |
1564 |
168 164-174 |
5/5 |
26.24 |
3:53:34 |
1:53 |
7:56 |
183 181-184 |
1452 |
170 168-174 |
2/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
171 |
26.2 |
3:53:34 |
8:54 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
41.07% |
More |
800m |
4:01 |
8:04 |
44.98% |
More |
1km |
5:09 |
8:18 |
45.75% |
More |
Mile |
8:35 |
8:35 |
47.11% |
More |
5k |
27:11 |
8:45 |
50.52% |
More |
5 miles |
43:53 |
8:47 |
50.83% |
More |
10k |
54:42 |
8:48 |
50.88% |
More |
10 miles |
1:28:13 |
8:49 |
52.08% |
More |
Half |
1:55:43 |
8:50 |
52.49% |
More |
20 miles |
2:57:24 |
8:52 |
53.84% |
More |
Mara |
3:53:15 |
8:54 |
54.60% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
58.98 |
5km |
23:19 |
7:30 |
58.90 |
5M |
38:59 |
7:48 |
57.23 |
10km |
49:18 |
7:56 |
56.45 |
10M |
1:22:25 |
8:15 |
55.74 |
Half |
1:50:20 |
8:25 |
54.63 |
20M |
2:54:14 |
8:43 |
54.82 |
Mara |
3:53:14 |
8:54 |
54.60 |
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