Sun 4th Mar 2018 at 9:00am by Halvedin3
Run > Race
-
Time
1:18:38
-
Miles
13.19
-
Min/mi
5:58
-
Pacing
88%
-
WAVA
80.44
-
Stride(cm)
145
-
Cals
1031
-
Cadence
186
-
BPM
154
-
%MHR
85.5
-
B/mi
918
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 5:48(5:48/m) 147/157bpm 73cal 10.33/10.48mph
2) 1m - 5:40(5:40/m) 158/163bpm 80cal 10.59/10.77mph
3) 1m - 5:56(5:56/m) 157/164bpm 82cal 10.1/10.77mph
4) 1m - 5:16(5:16/m) 161/164bpm 75cal 11.39/10.54mph
5) 1m - 6:29(6:29/m) 153/162bpm 86cal 9.24/10.02mph
6) 1m - 6:03(6:03/m) 147/151bpm 72cal 9.93/10.44mph
7) 1m - 5:59(5:59/m) 154/156bpm 79cal 10.03/10.4mph
8) 1m - 5:56(5:56/m) 145/156bpm 67cal 10.12/10.83mph
9) 1m - 6:00(6:00/m) 141/151bpm 56cal 9.99/10.1mph
10) 1m - 6:05(6:05/m) 160/163bpm 87cal 9.86/10.06mph
11) 1m - 6:03(6:03/m) 161/163bpm 87cal 9.93/10mph
12) 1m - 6:12(6:12/m) 161/163bpm 87cal 9.68/10mph
13) 1m - 6:09(6:09/m) 159/161bpm 86cal 9.77/10.12mph
14) 0.19m - 1:02(5:32/m) 161/161bpm 14cal 10.85/11.08mph
Drove into London. Left at 0615. Parked near mornington Crescent tube - still unable to find entrance to Euston parking! Car journey was about 50 mins but parking wasted another 10. just park down a road next time!
Eventually took northern line to london bridge. Quite a walk from station to assembly area. Remember wet wipes/spare loo roll for portaloos. Then quite a walk over bridge to assembly area.
Arrived at baggage trucks around 7:45. Left assembly area to get to pen around 8:15. Loads of time but busy. Trucks meant to leave at 8:20 so worth being early. I was lucky with queue for loo but could easily have taken more time.
Generally timings were good.
Loads of loos over tower bridge on way to pens.
Not much time to warm up. Could have done some more gentle running to get loose before going in pen.
Bit congested at start but fine after first 400m.
Had one gel at 5M.
Course is very up and down.
Set off hard and tried to hang on. Generally a good tactic as first section was slightly down hill.
Through 10k in 36.44
Through 15k in 55:29
5:48 5:40 5:56 5:16 6:29 6:03 5:59 5:56 6:00 6:05 6:03 6:12 6:09 1:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
2:54 |
2:54 |
5:48 |
138 114-153 |
800 |
189 176-194 |
5/6 |
1.00 |
5:48 |
2:54 |
5:48 |
154 151-157 |
893 |
189 186-194 |
7/8 |
1.50 |
8:38 |
2:50 |
5:41 |
156 152-158 |
886 |
188 180-194 |
5/9 |
2.00 |
11:28 |
2:50 |
5:39 |
160 154-163 |
905 |
188 182-192 |
4/5 |
2.50 |
14:28 |
3:00 |
6:00 |
155 136-163 |
930 |
185 180-190 |
6/4 |
3.00 |
17:24 |
2:56 |
5:53 |
160 153-164 |
940 |
189 184-192 |
6/3 |
3.50 |
20:38 |
3:13 |
6:26 |
161 158-164 |
1037 |
187 182-192 |
13/5 |
4.00 |
22:41 |
2:03 |
4:07 |
162 159-163 |
666 |
185 180-190 |
12/31 |
4.50 |
26:11 |
3:30 |
7:00 |
158 145-162 |
1106 |
186 180-194 |
7/7 |
5.00 |
29:10 |
2:59 |
5:58 |
147 144-150 |
878 |
186 180-192 |
10/6 |
5.50 |
32:13 |
3:03 |
6:07 |
150 150-150 |
917 |
185 180-194 |
6/2 |
6.00 |
35:13 |
2:59 |
5:58 |
142 134-151 |
848 |
188 182-190 |
2/10 |
6.50 |
38:08 |
2:55 |
5:50 |
152 136-156 |
887 |
185 178-192 |
7/4 |
7.00 |
41:12 |
3:04 |
6:08 |
156 156-156 |
957 |
182 178-184 |
11/6 |
7.50 |
44:08 |
2:56 |
5:52 |
148 145-156 |
868 |
184 180-192 |
10/13 |
8.00 |
47:07 |
2:59 |
5:59 |
142 139-145 |
849 |
186 180-190 |
3/4 |
8.50 |
50:07 |
2:59 |
5:59 |
140 137-141 |
837 |
185 182-188 |
2/2 |
9.00 |
53:07 |
3:01 |
6:02 |
143 141-152 |
862 |
184 180-190 |
5/5 |
9.50 |
56:10 |
3:02 |
6:05 |
160 158-162 |
973 |
185 180-188 |
5/2 |
10.00 |
59:13 |
3:03 |
6:06 |
161 159-163 |
981 |
186 182-190 |
6/6 |
10.50 |
1:02:15 |
3:02 |
6:05 |
161 159-162 |
978 |
183 180-188 |
4/3 |
11.00 |
1:05:15 |
3:00 |
6:01 |
162 160-163 |
974 |
181 178-186 |
3/4 |
11.50 |
1:08:19 |
3:04 |
6:08 |
161 159-162 |
988 |
183 178-188 |
3/7 |
12.00 |
1:11:28 |
3:08 |
6:16 |
161 159-162 |
1010 |
182 180-188 |
5/4 |
12.50 |
1:14:35 |
3:07 |
6:14 |
159 156-161 |
991 |
185 180-190 |
7/3 |
13.00 |
1:17:36 |
3:01 |
6:02 |
159 158-161 |
960 |
186 182-190 |
3/5 |
13.19 |
1:18:38 |
1:02 |
5:36 |
161 160-161 |
902 |
188 184-190 |
3/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
13.2 |
1:18:38 |
5:58 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:01 |
4:04 |
79.37% |
More |
800m |
2:47 |
5:35 |
67.37% |
More |
1km |
3:31 |
5:39 |
69.55% |
More |
Mile |
5:40 |
5:40 |
73.54% |
More |
5k |
18:01 |
5:48 |
78.61% |
More |
5 miles |
29:57 |
5:59 |
76.89% |
More |
10k |
37:17 |
6:00 |
77.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:15 |
4:15 |
97.94 |
5km |
15:19 |
4:56 |
92.44 |
5M |
26:15 |
5:15 |
87.72 |
10km |
33:33 |
5:24 |
85.66 |
10M |
57:29 |
5:45 |
82.58 |
Half |
1:18:02 |
5:57 |
79.84 |
20M |
2:05:56 |
6:18 |
78.39 |
Mara |
2:50:56 |
6:31 |
77.01 |
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