-
Time
3:23:09
-
Miles
26.35
-
Min/mi
7:43
-
Pacing
93%
-
WAVA
78.48
-
Stride(cm)
113
-
Cals
2628
-
Cadence
185
-
BPM
142
-
%MHR
91.8
-
B/mi
1098
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Spur-of-the-moment first marathon - 3:22:29 ... how did that happen?
Well, I had a long run planned for today, but it was such a beautiful morning and I was feeling pretty good and I had a Manchester Marathon entry - so what the hell? Why not run it and see how far I could get? With only 10 days of training after the injury, no distance in the legs, no nutrition plan and a fastish run yesterday, I wasn't likely to finish. But if I kept at a steady 8:15 - 8:30/mile, it probably wouldn't do any harm. The decision was made an hour before the start.
Somehow running in a pack makes everything easier. I was putting in no real effort but found myself hitting 7:30/mile. Then there was a problem at mile 2 - a little thigh strain that I'd noticed yesterday, and it gradually got more intense till by mile 4 I thought I'd probably need to retire really early. But I tried easing off a little and shortening the stride. And then the 3:15 pacer and his tribe came thundering past, and I was distracted for a while seeing if I could keep them in sight. I did for several miles, and the strain gradually disappeared.
And I found myself comfortably churning out the miles, rewarding myself with jelly babies, taking on plenty of water, a couple of gels. And the pace stayed the same - all the way up till around mile 17, when I found myself slowing. Never hitting the wall, but definitely feeling the lack of distance training.
Maybe because I hadn't planned on doing this, it took the pressure off. I wasn't worried about the time, just keeping the cadence and the heart-rate consistent - but when I got to the line, 3:22:29 was better than I could possibly have expected. 3rd in my age group ... and this was a qualifier for an England team (the top 5 qualify) to run the Chester marathon in the autumn. So it looks like I'll have to run another this year - how am I going to plan my training now?
Split Summary
===
1) 1m - 7:32(7:32/m) 145/150bpm 107cal 7.97/8.25mph
2) 1m - 7:30(7:30/m) 147/154bpm 109cal 7.99/8.41mph
3) 1m - 7:28(7:28/m) 141/144bpm 103cal 8.04/8.31mph
4) 1m - 7:29(7:29/m) 138/144bpm 100cal 8.01/8.41mph
5) 1m - 7:28(7:28/m) 138/143bpm 100cal 8.03/8.2mph
6) 1m - 7:23(7:23/m) 142/146bpm 102cal 8.12/8.35mph
7) 1m - 7:28(7:28/m) 143/151bpm 104cal 8.04/8.54mph
8) 1m - 7:23(7:23/m) 143/151bpm 102cal 8.13/8.35mph
9) 1m - 7:25(7:25/m) 142/149bpm 101cal 8.08/8.29mph
10) 1m - 7:26(7:26/m) 142/145bpm 99cal 8.07/8.29mph
11) 1m - 7:25(7:25/m) 142/147bpm 98cal 8.09/8.41mph
12) 1m - 7:26(7:26/m) 143/147bpm 98cal 8.08/8.2mph
13) 1m - 7:23(7:23/m) 142/147bpm 96cal 8.13/8.6mph
14) 1m - 7:30(7:30/m) 144/147bpm 99cal 8/8.52mph
15) 1m - 7:34(7:34/m) 142/145bpm 98cal 7.93/8.2mph
16) 1m - 7:32(7:32/m) 142/147bpm 96cal 7.96/8.27mph
17) 1m - 7:37(7:37/m) 141/145bpm 92cal 7.88/8.1mph
18) 1m - 7:43(7:43/m) 142/145bpm 93cal 7.78/8.08mph
19) 1m - 7:59(7:59/m) 140/145bpm 89cal 7.52/8.01mph
20) 1m - 7:53(7:53/m) 140/143bpm 88cal 7.62/7.78mph
21) 1m - 7:56(7:56/m) 141/145bpm 94cal 7.57/7.76mph
22) 1m - 8:11(8:11/m) 141/144bpm 95cal 7.34/7.68mph
23) 1m - 8:17(8:17/m) 143/148bpm 102cal 7.25/7.74mph
24) 1m - 8:08(8:08/m) 145/152bpm 106cal 7.38/7.72mph
25) 1m - 8:23(8:23/m) 144/149bpm 107cal 7.15/7.37mph
26) 1m - 8:25(8:25/m) 144/148bpm 107cal 7.14/7.39mph
27) 0.35m - 3:17(9:26/m) 147/178bpm 43cal 6.36/7.35mph
7:32 7:30 7:28 7:29 7:28 7:23 7:28 7:23 7:25 7:26 7:25 7:26 7:23 7:30 7:34 7:32 7:37 7:43 7:59 7:53 7:56 8:11 8:17 8:08 8:23 8:25 3:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
7:31 |
7:31 |
7:31 |
145 135-150 |
1091 |
174 170-180 |
8/7 |
2.00 |
15:02 |
7:30 |
7:30 |
146 139-153 |
1096 |
176 174-178 |
7/7 |
3.00 |
22:30 |
7:28 |
7:28 |
141 137-144 |
1052 |
177 176-180 |
10/8 |
4.00 |
29:59 |
7:29 |
7:29 |
138 129-143 |
1033 |
177 170-180 |
3/9 |
5.00 |
37:27 |
7:28 |
7:28 |
138 135-142 |
1031 |
181 176-188 |
6/8 |
6.00 |
44:50 |
7:23 |
7:23 |
142 138-146 |
1050 |
182 178-186 |
6/3 |
7.00 |
52:18 |
7:28 |
7:28 |
143 139-151 |
1067 |
181 174-186 |
8/2 |
8.00 |
59:41 |
7:23 |
7:23 |
143 141-151 |
1055 |
184 178-190 |
5/4 |
9.00 |
1:07:06 |
7:26 |
7:26 |
142 139-149 |
1054 |
183 174-188 |
3/6 |
10.00 |
1:14:33 |
7:26 |
7:26 |
142 138-144 |
1056 |
188 180-194 |
7/2 |
11.00 |
1:21:58 |
7:25 |
7:25 |
143 139-147 |
1061 |
187 176-194 |
4/5 |
12.00 |
1:29:23 |
7:26 |
7:26 |
143 139-146 |
1062 |
190 184-196 |
8/7 |
13.00 |
1:36:46 |
7:23 |
7:23 |
142 139-147 |
1047 |
189 176-194 |
8/13 |
14.00 |
1:44:16 |
7:30 |
7:30 |
144 140-146 |
1080 |
189 182-194 |
8/5 |
15.00 |
1:51:50 |
7:34 |
7:34 |
142 141-145 |
1075 |
188 178-194 |
5/7 |
16.00 |
1:59:23 |
7:32 |
7:32 |
142 140-146 |
1071 |
191 186-194 |
2/6 |
17.00 |
2:06:59 |
7:37 |
7:37 |
141 138-144 |
1073 |
189 180-198 |
5/7 |
18.00 |
2:14:42 |
7:43 |
7:43 |
142 140-145 |
1095 |
192 186-194 |
4/3 |
19.00 |
2:22:41 |
7:59 |
7:59 |
140 135-145 |
1117 |
187 178-192 |
4/6 |
20.00 |
2:30:34 |
7:53 |
7:53 |
140 137-142 |
1103 |
189 186-194 |
4/7 |
21.00 |
2:38:29 |
7:56 |
7:56 |
141 140-145 |
1118 |
189 184-194 |
5/7 |
22.00 |
2:46:40 |
8:11 |
8:11 |
141 139-144 |
1153 |
187 174-194 |
9/9 |
23.00 |
2:54:57 |
8:17 |
8:17 |
143 139-146 |
1184 |
185 176-190 |
9/2 |
24.00 |
3:03:04 |
8:08 |
8:08 |
145 142-152 |
1178 |
188 184-194 |
6/5 |
25.00 |
3:11:28 |
8:23 |
8:23 |
144 141-149 |
1208 |
186 180-190 |
7/5 |
26.00 |
3:19:52 |
8:24 |
8:24 |
144 142-147 |
1211 |
184 176-190 |
6/7 |
26.35 |
3:23:09 |
3:17 |
9:27 |
148 132-178 |
1399 |
177 34-190 |
4/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
184 |
26.3 |
3:22:58 |
7:42 |
Walk |
0.1 |
77 |
0 |
11 |
31:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:56 |
53.57% |
More |
800m |
3:33 |
7:09 |
62.25% |
More |
1km |
4:27 |
7:10 |
64.69% |
More |
Mile |
7:15 |
7:15 |
67.73% |
More |
5k |
22:54 |
7:22 |
73.11% |
More |
5 miles |
37:02 |
7:24 |
74.06% |
More |
10k |
46:01 |
7:24 |
74.64% |
More |
10 miles |
1:14:13 |
7:25 |
76.76% |
More |
Half |
1:37:24 |
7:26 |
77.52% |
More |
20 miles |
2:30:34 |
7:32 |
78.86% |
More |
Mara |
3:21:30 |
7:41 |
78.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:20 |
6:20 |
77.49 |
5km |
21:04 |
6:47 |
79.46 |
5M |
34:53 |
6:59 |
78.62 |
10km |
43:56 |
7:04 |
78.18 |
10M |
1:12:45 |
7:17 |
78.30 |
Half |
1:36:51 |
7:24 |
77.36 |
20M |
2:31:40 |
7:35 |
78.28 |
Mara |
3:21:55 |
7:42 |
78.41 |
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