Sun 15th Jul 2018 at 9:00am by MrMo

Run > Race
  • Time
    4:08:50
  • Miles
    26.53
  • Min/mi
    9:23
  • Pacing
    83%
  • WAVA
    52.84
  • Stride(cm)
    99
  • Cals
    2551
  • Cadence
    173
  • BPM
    159
  • %MHR
    82.5
  • B/mi
    1493
  • Asc(m)
    42
  • Hillscore
    29
  • Surface
    Road

Notes & Comments

Ghost of Roadrunner Marathon (Gravesend Cyclopark) 4:08:50 Pos: xx/xx

Pretty decent performance in really intense heat on a 17 lap course that had no shade.

I never intended to race this and I jogged the first 16 or so miles, before putting some effort in late on when I realised that I could get a high finish.

Ran roughly 2:02 followed by 2:06 for both halves. The slow miles indicate where I had to stop to refill my water belt.

Pleased with how I managed the temperature today, which climbed to about 29 degrees by the end of the race. I used a pretty simple technique of drinking every mile and pouring water over my head at every mile. It worked well.

Knackered late on and had to work a bit too hard in order to keep two blokes behind me at a decent distance.

Split Summary
===
1) 1m - 9:14(9:14/m) 138/147bpm 86cal 6.5/6.93mph
2) 1m - 9:19(9:19/m) 150/158bpm 99cal 6.44/8.31mph
3) 1m - 9:10(9:10/m) 149/159bpm 93cal 6.55/6.99mph
4) 1m - 9:12(9:12/m) 151/159bpm 95cal 6.52/7.58mph
5) 1m - 9:06(9:06/m) 156/161bpm 98cal 6.59/7.31mph
6) 1m - 9:03(9:03/m) 154/162bpm 92cal 6.63/7.06mph
7) 1m - 10:29(10:29/m) 151/163bpm 92cal 5.72/7.31mph
8) 1m - 9:08(9:08/m) 155/161bpm 90cal 6.57/7.37mph
9) 1m - 8:52(8:52/m) 154/161bpm 84cal 6.76/6.99mph
10) 1m - 9:43(9:43/m) 154/163bpm 88cal 6.18/7.12mph
11) 1m - 9:07(9:07/m) 157/164bpm 87cal 6.59/7.12mph
12) 1m - 8:45(8:45/m) 157/164bpm 83cal 6.85/8.68mph
13) 1m - 9:04(9:04/m) 160/165bpm 94cal 6.62/9.46mph
14) 1m - 9:00(9:00/m) 160/166bpm 87cal 6.67/9.31mph
15) 1m - 9:39(9:39/m) 159/168bpm 90cal 6.22/7.2mph
16) 1m - 9:03(9:03/m) 164/169bpm 98cal 6.63/7.08mph
17) 1m - 9:00(9:00/m) 163/172bpm 92cal 6.67/7.06mph
18) 1m - 9:40(9:40/m) 165/170bpm 102cal 6.21/6.91mph
19) 1m - 9:23(9:23/m) 166/171bpm 102cal 6.39/6.93mph
20) 1m - 9:10(9:10/m) 164/170bpm 92cal 6.55/6.91mph
21) 1m - 10:28(10:28/m) 164/169bpm 102cal 5.73/6.99mph
22) 1m - 9:49(9:49/m) 169/173bpm 110cal 6.11/6.7mph
23) 1m - 9:34(9:34/m) 168/173bpm 107cal 6.27/6.78mph
24) 1m - 10:21(10:21/m) 168/172bpm 111cal 5.79/6.55mph
25) 1m - 9:39(9:39/m) 170/173bpm 109cal 6.22/6.97mph
26) 1m - 9:06(9:06/m) 173/176bpm 110cal 6.59/7.37mph
27) 0.53m - 4:46(9:03/m) 175/179bpm 58cal 6.63/6.91mph
9:14 9:19 9:10 9:12 9:06 9:03 10:29 9:08 8:52 9:43 9:07 8:45 9:04 9:00 9:39 9:03 9:00 9:40 9:23 9:10 10:28 9:49 9:34 10:21 9:39 9:06 4:46

Pace

3% 15% 71% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:14 9:14 9:14 136 104-147 1256 174 166-178 9/19
2.00 18:33 9:19 9:19 149 143-158 1389 176 170-184 22/9
3.00 27:43 9:10 9:10 149 144-159 1365 176 172-178 13/16
4.00 36:55 9:12 9:12 151 143-159 1390 175 170-182 14/21
5.00 46:02 9:06 9:06 156 149-161 1421 174 156-178 22/9
6.00 55:05 9:03 9:03 154 149-162 1394 176 170-180 11/21
7.00 1:05:34 10:29 10:29 150 139-162 1572 174 108-192 14/19
8.00 1:14:41 9:08 9:08 155 147-161 1415 175 166-178 18/8
9.00 1:23:34 8:53 8:53 154 149-161 1367 175 172-178 4/21
10.00 1:33:17 9:43 9:43 154 142-163 1496 173 114-180 19/16
11.00 1:42:23 9:07 9:07 157 151-164 1431 174 168-178 19/8
12.00 1:51:09 8:45 8:45 157 152-163 1374 175 170-178 7/22
13.00 2:00:13 9:04 9:04 160 156-165 1451 173 134-178 23/10
14.00 2:09:13 9:00 9:00 159 154-166 1431 174 168-178 13/15
15.00 2:18:51 9:39 9:39 159 152-167 1533 174 134-192 12/21
16.00 2:27:54 9:03 9:03 164 158-169 1484 173 168-178 21/7
17.00 2:36:54 9:00 9:00 163 157-171 1466 173 166-176 11/22
18.00 2:46:34 9:40 9:40 164 159-170 1585 171 124-180 14/16
19.00 2:55:57 9:23 9:23 166 160-171 1558 172 166-176 21/6
20.00 3:05:06 9:10 9:10 164 160-170 1502 173 166-176 9/22
21.00 3:15:35 10:28 10:28 164 149-169 1718 171 116-256 18/14
22.00 3:25:24 9:49 9:49 169 162-173 1660 169 148-174 18/10
23.00 3:34:58 9:34 9:34 168 165-173 1607 169 166-174 8/21
24.00 3:45:19 10:21 10:21 168 157-172 1739 168 118-178 21/10
25.00 3:54:58 9:39 9:39 170 166-173 1639 170 154-178 14/12
26.00 4:04:04 9:06 9:06 173 169-176 1576 170 166-174 11/20
26.53 4:08:50 4:46 9:04 175 172-178 1586 170 164-174 10/4

Heart

159/178max
  • Show Beats/Mile

Elevation

Asc 42m, Range 19m, Flat prediction 4:01:30
Elevation Graph
Biggest Climbs (m) Min/mi
18 2.1% 9:42
18 2.1% 9:08
18 2.2% 9:25
18 2.2% 10:14
18 2.2% 10:17
18 2.0% 9:29
See your biggest climbs

Cadence

173 (256 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 173 26.5 4:05:45 9:17
Walk 0.9 125 0.1 2:11 40:36
Still 0.4 - - 55 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:11 38.90% More
800m 4:14 8:32 43.35% More
1km 5:22 8:38 44.72% More
Mile 8:41 8:41 47.20% More
5k 27:42 8:55 50.33% More
5 miles 45:25 9:05 49.90% More
10k 56:19 9:04 50.22% More
10 miles 1:31:13 9:07 51.19% More
Half 2:00:17 9:11 51.34% More
20 miles 3:05:04 9:15 52.46% More
Mara 4:05:45 9:23 52.68% More

Predictions

Dist Time Per Mile WAVA
1M 7:13 7:13 56.82
5km 24:33 7:54 56.79
5M 41:02 8:12 55.23
10km 51:53 8:21 54.50
10M 1:26:45 8:41 53.83
Half 1:56:07 8:52 52.77
20M 3:03:24 9:10 52.94
Mara 4:05:30 9:22 52.74
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