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Sat 9th Jun 2018 at 4:00pm by MrMo

Run > Race
  • Time
    3:50:08
  • Miles
    26.37
  • Min/mi
    8:44
  • Pacing
    95.4%
  • WAVA
    55.80
  • Stride(cm)
    106
  • Cals
    2602
  • Cadence
    175
  • BPM
    161
  • %MHR
    83.5
  • B/mi
    1406
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Black Phoenix Marathon: 03:50:07 Pos: 5/xx

This was quite a performance, given that I nearly withdrew at 8am this morning when I woke up feeling my abdominal strain.

I was in a pretty carefree mood as I set off in what was actually quite kind weather.

Rik sent us on a brand new route tonight, going right from The Weir instead of left and I'd say this was a better course.

I was pretty strong tonight with the first 13 miles in 1:53:40 and the second in 1:53:26. I ended up just running negative splits.

I'd also say that I never really went balls out because I was conscious that I wasn't 100% fit (that definitely cost me a 3:49 tonight).

What was very satisfying was to be in around 20th position at the end of lap one, in 12th position at half way, in 9th with two laps to go and to gradually pick off some decent runners to get up to 5th place.

Split Summary
===
1) 1m - 8:55(8:55/m) 142/151bpm 98cal 6.73/7.26mph
2) 1m - 8:50(8:50/m) 150/153bpm 103cal 6.79/7.01mph
3) 1m - 8:53(8:53/m) 151/155bpm 101cal 6.76/8.62mph
4) 1m - 8:56(8:56/m) 156/161bpm 106cal 6.71/7.45mph
5) 1m - 8:50(8:50/m) 156/159bpm 103cal 6.79/7.39mph
6) 1m - 8:42(8:42/m) 157/160bpm 101cal 6.89/7.08mph
7) 1m - 8:36(8:36/m) 160/164bpm 102cal 6.98/8.01mph
8) 1m - 8:39(8:39/m) 159/163bpm 100cal 6.94/7.33mph
9) 1m - 8:39(8:39/m) 158/161bpm 97cal 6.94/7.16mph
10) 1m - 8:43(8:43/m) 158/164bpm 96cal 6.88/7.37mph
11) 1m - 8:37(8:37/m) 160/163bpm 93cal 6.97/7.35mph
12) 1m - 8:40(8:40/m) 160/162bpm 93cal 6.92/7.83mph
13) 1m - 8:40(8:40/m) 161/163bpm 94cal 6.93/7.35mph
14) 1m - 8:34(8:34/m) 164/176bpm 97cal 7/7.76mph
15) 1m - 8:34(8:34/m) 163/165bpm 95cal 7/7.28mph
16) 1m - 8:34(8:34/m) 164/166bpm 95cal 7.01/7.37mph
17) 1m - 8:39(8:39/m) 166/175bpm 99cal 6.94/8.91mph
18) 1m - 8:38(8:38/m) 166/169bpm 99cal 6.95/7.28mph
19) 1m - 8:41(8:41/m) 167/168bpm 100cal 6.91/7.49mph
20) 1m - 8:43(8:43/m) 167/172bpm 99cal 6.89/8.91mph
21) 1m - 8:53(8:53/m) 166/169bpm 100cal 6.76/8.33mph
22) 1m - 8:54(8:54/m) 167/168bpm 100cal 6.75/7.49mph
23) 1m - 8:40(8:40/m) 168/176bpm 98cal 6.92/8.39mph
24) 1m - 9:03(9:03/m) 167/176bpm 97cal 6.63/7.74mph
25) 1m - 8:55(8:55/m) 167/169bpm 98cal 6.73/7.58mph
26) 1m - 8:38(8:38/m) 169/172bpm 100cal 6.95/9.71mph
27) 0.37m - 3:03(8:21/m) 173/175bpm 38cal 7.18/7.91mph
8:55 8:50 8:53 8:56 8:50 8:42 8:36 8:39 8:39 8:43 8:37 8:40 8:40 8:34 8:34 8:34 8:39 8:38 8:41 8:43 8:53 8:54 8:40 9:03 8:55 8:38 3:03

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:54 8:54 8:54 140 96-150 1246 177 166-202 17/18
2.00 17:44 8:50 8:50 150 146-153 1326 176 166-178 3/5
3.00 26:37 8:53 8:53 151 148-155 1341 175 166-178 15/15
4.00 35:34 8:56 8:56 156 151-160 1394 176 160-180 12/6
5.00 44:24 8:50 8:50 156 153-159 1379 176 172-180 10/10
6.00 53:06 8:42 8:42 157 154-160 1367 176 172-178 17/9
7.00 1:01:42 8:36 8:36 160 155-164 1375 176 158-182 5/9
8.00 1:10:20 8:39 8:39 158 154-162 1366 177 174-180 16/15
9.00 1:18:59 8:39 8:39 158 154-161 1366 176 174-178 5/6
10.00 1:27:42 8:43 8:43 159 154-164 1386 175 158-184 14/13
11.00 1:36:19 8:37 8:37 160 156-163 1378 176 168-182 17/17
12.00 1:44:59 8:40 8:40 160 158-162 1387 175 166-178 4/3
13.00 1:53:39 8:40 8:40 161 158-163 1395 175 158-178 15/14
14.00 2:02:13 8:34 8:34 164 160-175 1405 175 164-180 12/14
15.00 2:10:47 8:34 8:34 163 162-165 1396 175 164-178 4/9
16.00 2:19:20 8:34 8:34 164 162-166 1404 175 174-178 16/16
17.00 2:27:59 8:39 8:39 166 163-175 1436 175 164-180 8/6
18.00 2:36:37 8:38 8:38 166 163-168 1433 174 172-176 8/15
19.00 2:45:18 8:41 8:41 167 165-168 1450 174 162-178 7/4
20.00 2:54:01 8:43 8:43 167 165-171 1454 173 158-178 13/14
21.00 3:02:54 8:53 8:53 166 164-169 1474 172 158-178 15/17
22.00 3:11:47 8:54 8:54 167 165-168 1486 173 162-178 5/5
23.00 3:20:28 8:40 8:40 168 165-176 1457 173 166-176 14/13
24.00 3:29:31 9:03 9:03 167 164-172 1512 172 156-184 13/14
25.00 3:38:26 8:55 8:55 167 163-169 1490 172 162-176 3/3
26.00 3:47:04 8:38 8:38 169 166-172 1459 171 158-174 12/13
26.37 3:50:07 3:03 8:21 173 170-175 1445 172 164-176 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 176 max Delete HR Trace

  • Cadence Distribution

    175 avge / 202 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 174 26.4 3:50:06 8:44
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:05 39.39% More
    800m 4:10 8:24 44.05% More
    1km 5:13 8:24 46.33% More
    Mile 8:28 8:28 49.12% More
    5k 26:33 8:33 52.49% More
    5 miles 42:56 8:35 52.80% More
    10k 53:24 8:36 52.96% More
    10 miles 1:26:06 8:37 53.84% More
    Half 1:53:00 8:38 54.53% More
    20 miles 2:53:47 8:41 54.92% More
    Mara 3:48:36 8:44 55.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:43 6:43 61.87
    5km 22:51 7:21 61.00
    5M 38:12 7:38 59.35
    10km 48:18 7:46 58.55
    10M 1:20:45 8:05 57.41
    Half 1:48:06 8:15 56.54
    20M 2:50:43 8:32 55.90
    Mara 3:48:32 8:43 55.76
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