-
Time
4:30:05
-
Miles
26.58
-
Min/mi
10:10
-
Pacing
74%
-
WAVA
57.35
-
Stride(cm)
95
-
Cals
2233
-
Cadence
168
-
BPM
123
-
%MHR
77.7
-
B/mi
1247
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
London Marathon.
Recovering from Achilles - hadn't run for 4 weeks.
Followed 3:30 pacer for 9 miles when right knee and left hip started playing up.
By mile 12 left knee also giving grief!
Ended up walk/running and walked most of last 6 miles.
Forgot to stop watch but official time of 4:30:05
Split Summary
===
1) 1m - 8:07(8:07/m) 126/140bpm 108cal 7.4/7.74mph
2) 1m - 7:56(7:56/m) 135/142bpm 114cal 7.57/8.01mph
3) 1m - 7:34(7:34/m) 136/142bpm 109cal 7.93/8.25mph
4) 1m - 7:55(7:55/m) 137/146bpm 115cal 7.59/8.14mph
5) 1m - 7:53(7:53/m) 142/149bpm 119cal 7.61/7.83mph
6) 1m - 8:01(8:01/m) 144/147bpm 122cal 7.48/7.7mph
7) 1m - 7:52(7:52/m) 146/151bpm 123cal 7.62/7.93mph
8) 1m - 7:53(7:53/m) 146/149bpm 123cal 7.61/7.93mph
9) 1m - 8:00(8:00/m) 146/150bpm 125cal 7.51/7.83mph
10) 1m - 8:13(8:13/m) 145/148bpm 125cal 7.3/9.77mph
11) 1m - 8:39(8:39/m) 140/145bpm 121cal 6.94/8.47mph
12) 1m - 8:41(8:41/m) 139/143bpm 119cal 6.91/8.54mph
13) 1m - 9:01(9:01/m) 139/146bpm 121cal 6.65/8.58mph
14) 1m - 9:21(9:21/m) 133/140bpm 92cal 6.42/7.43mph
15) 1m - 9:27(9:27/m) 130/134bpm 70cal 6.35/8.81mph
16) 1m - 10:18(10:18/m) 128/138bpm 66cal 5.83/8.52mph
17) 1m - 10:25(10:25/m) 124/131bpm 40cal 5.76/7.47mph
18) 1m - 11:22(11:22/m) 119/128bpm 33cal 5.28/12.77mph
19) 1m - 12:02(12:02/m) 119/129bpm 42cal 4.99/21.27mph
20) 1m - 11:59(11:59/m) 115/143bpm 45cal 5/12.38mph
21) 1m - 12:57(12:57/m) 104/115bpm 27cal 4.63/7.47mph
22) 1m - 12:54(12:54/m) 107/144bpm 38cal 4.65/6.93mph
23) 1m - 13:17(13:17/m) 109/139bpm 49cal 4.51/7.62mph
24) 1m - 14:35(14:35/m) 104/139bpm 44cal 4.11/11.73mph
25) 1m - 15:01(15:01/m) 101/129bpm 45cal 4/5.93mph
26) 1m - 14:06(14:06/m) 101/112bpm 47cal 4.25/6.76mph
27) 0.58m - 9:15(16:01/m) 105/123bpm 51cal 3.74/10.1mph
8:07 7:56 7:34 7:55 7:53 8:01 7:52 7:53 8:00 8:13 8:39 8:41 9:01 9:21 9:27 10:18 10:25 11:22 12:02 11:59 12:57 12:54 13:17 14:35 15:01 14:06 9:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:07 |
8:07 |
8:07 |
124 86-139 |
1006 |
186 180-196 |
15/9 |
2.00 |
16:03 |
7:56 |
7:56 |
135 125-141 |
1071 |
187 182-196 |
7/4 |
3.00 |
23:36 |
7:34 |
7:34 |
136 130-142 |
1029 |
184 180-196 |
1/25 |
4.00 |
31:31 |
7:55 |
7:55 |
137 129-146 |
1084 |
183 178-192 |
10/27 |
5.00 |
39:24 |
7:53 |
7:53 |
142 137-148 |
1120 |
184 178-190 |
4/7 |
6.00 |
47:26 |
8:01 |
8:01 |
144 141-146 |
1155 |
183 170-192 |
3/2 |
7.00 |
55:25 |
7:59 |
7:59 |
146 142-151 |
1166 |
184 178-196 |
5/6 |
8.00 |
1:03:18 |
7:53 |
7:53 |
146 143-149 |
1151 |
184 178-194 |
9/8 |
9.00 |
1:11:17 |
8:00 |
8:00 |
146 142-150 |
1167 |
186 178-198 |
8/7 |
10.00 |
1:19:31 |
8:13 |
8:13 |
145 142-148 |
1192 |
188 182-200 |
4/5 |
11.00 |
1:28:09 |
8:39 |
8:39 |
140 134-145 |
1210 |
188 184-198 |
6/8 |
12.00 |
1:36:50 |
8:41 |
8:41 |
139 135-142 |
1206 |
190 186-200 |
7/4 |
13.00 |
1:45:51 |
9:02 |
9:02 |
139 130-145 |
1255 |
189 184-212 |
14/9 |
14.00 |
1:55:12 |
9:21 |
9:21 |
132 119-139 |
1234 |
183 92-196 |
8/8 |
15.00 |
2:04:39 |
9:27 |
9:27 |
130 125-134 |
1229 |
187 182-196 |
3/7 |
16.00 |
2:14:57 |
10:18 |
10:18 |
128 116-138 |
1318 |
183 118-196 |
15/13 |
17.00 |
2:25:22 |
10:25 |
10:25 |
124 114-131 |
1291 |
178 120-196 |
7/5 |
18.00 |
2:36:44 |
11:22 |
11:22 |
118 108-128 |
1342 |
172 118-196 |
10/11 |
19.00 |
2:48:45 |
12:01 |
12:01 |
118 97-129 |
1418 |
168 82-210 |
21/18 |
20.00 |
3:00:45 |
11:59 |
11:59 |
116 97-142 |
1391 |
157 118-200 |
8/9 |
21.00 |
3:13:42 |
12:57 |
12:57 |
103 83-115 |
1334 |
148 82-194 |
8/5 |
22.00 |
3:26:36 |
12:54 |
12:54 |
106 72-143 |
1367 |
153 116-196 |
6/5 |
23.00 |
3:39:53 |
13:18 |
13:18 |
110 92-138 |
1462 |
147 118-200 |
14/10 |
24.00 |
3:54:29 |
14:35 |
14:35 |
106 97-138 |
1546 |
128 118-192 |
31/29 |
25.00 |
4:09:30 |
15:01 |
15:01 |
102 92-129 |
1532 |
127 114-186 |
12/15 |
26.00 |
4:23:36 |
14:06 |
14:06 |
100 90-111 |
1411 |
135 118-238 |
9/11 |
26.58 |
4:32:50 |
9:14 |
16:01 |
106 82-122 |
1697 |
145 112-196 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.8 |
186 |
21.3 |
3:13:08 |
9:03 |
Walk |
29.0 |
121 |
5.2 |
1:19:03 |
15:04 |
Still |
0.2 |
- |
- |
39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:15 |
49.52% |
More |
800m |
3:41 |
7:24 |
58.08% |
More |
1km |
4:40 |
7:30 |
59.75% |
More |
Mile |
7:34 |
7:34 |
62.66% |
More |
5k |
24:01 |
7:44 |
67.24% |
More |
5 miles |
39:13 |
7:51 |
67.38% |
More |
10k |
48:44 |
7:50 |
67.84% |
More |
10 miles |
1:19:29 |
7:57 |
68.91% |
More |
Half |
1:46:43 |
8:09 |
68.00% |
More |
20 miles |
3:00:45 |
9:02 |
63.13% |
More |
Mara |
4:26:14 |
10:10 |
57.15% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
58.62 |
5km |
27:10 |
8:45 |
59.45 |
5M |
45:12 |
9:02 |
58.45 |
10km |
57:02 |
9:11 |
57.96 |
10M |
1:34:53 |
9:29 |
57.73 |
Half |
2:06:41 |
9:40 |
56.84 |
20M |
3:19:13 |
9:58 |
57.28 |
Mara |
4:25:57 |
10:09 |
57.21 |
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