Thu 22nd Nov 2018 at 9:00am by MrMo

Run > Race
  • Time
    3:42:54
  • Miles
    26.28
  • Min/mi
    8:29
  • Pacing
    95%
  • WAVA
    58.29
  • Stride(cm)
    108
  • Cals
    2464
  • Cadence
    176
  • BPM
    161
  • %MHR
    83.2
  • B/mi
    1362
  • Asc(m)
    111
  • Surface
    Road

Notes & Comments

Phoenix Timelord on the Thames: 03:42:54 Pos: 7/65

This was a strong performance, with me giving this a go from the first mile today.

Once I'd got to about 5 miles I started racing and never really looked back.

Ran the first half in 1:52 and the second in 1:50.

Had turned up wanting to run 3:46 and realised that I was on for a sub 3:45, but was surprised to come in at 3:42.

The weather was cold (not much above zero when we started), however I chose not to wear tights. I don't think this caused my groin problems late on, but I was certainly feeling sore on the last lap).

This was a good performance, but I never felt like I was really flowing. I always felt as if I was having to work a bit too hard and pushing it all the way. It wasn't like when I ran 3:42 at Hillingdon or 3:38 at Abingdon (both last month), where I was flowing along feeling as if everything was working. In other words, I don't think I was really in 3:42 shape today (probably more like 3:48 shape) but my ability to push through barriers is really starting to flourish.

Split Summary
===
1) 1m - 8:54(8:54/m) 145/157bpm 99cal 6.74/6.97mph
2) 1m - 8:47(8:47/m) 151/157bpm 103cal 6.83/7.74mph
3) 1m - 8:50(8:50/m) 151/154bpm 98cal 6.79/7.1mph
4) 1m - 8:48(8:48/m) 156/159bpm 101cal 6.81/7.53mph
5) 1m - 8:38(8:38/m) 155/159bpm 96cal 6.94/7.1mph
6) 1m - 8:35(8:35/m) 157/161bpm 97cal 6.99/8.25mph
7) 1m - 8:33(8:33/m) 159/162bpm 99cal 7.02/8.6mph
8) 1m - 8:23(8:23/m) 158/161bpm 93cal 7.16/7.43mph
9) 1m - 8:23(8:23/m) 158/161bpm 92cal 7.15/8.83mph
10) 1m - 8:26(8:26/m) 160/163bpm 95cal 7.12/7.53mph
11) 1m - 8:18(8:18/m) 160/163bpm 92cal 7.23/7.74mph
12) 1m - 8:14(8:14/m) 161/163bpm 90cal 7.28/8.91mph
13) 1m - 8:22(8:22/m) 161/164bpm 88cal 7.17/7.45mph
14) 1m - 8:25(8:25/m) 162/165bpm 89cal 7.13/8.06mph
15) 1m - 8:17(8:17/m) 162/164bpm 88cal 7.25/8.41mph
16) 1m - 8:22(8:22/m) 162/164bpm 87cal 7.17/8.41mph
17) 1m - 8:30(8:30/m) 163/165bpm 90cal 7.06/17.3mph
18) 1m - 8:14(8:14/m) 164/166bpm 87cal 7.29/9.35mph
19) 1m - 8:18(8:18/m) 164/167bpm 87cal 7.23/9.02mph
20) 1m - 8:44(8:44/m) 166/168bpm 96cal 6.87/7.47mph
21) 1m - 8:25(8:25/m) 166/168bpm 92cal 7.13/7.68mph
22) 1m - 8:20(8:20/m) 167/170bpm 94cal 7.2/8.68mph
23) 1m - 8:34(8:34/m) 167/169bpm 96cal 7/7.64mph
24) 1m - 8:28(8:28/m) 167/171bpm 93cal 7.09/8.12mph
25) 1m - 8:32(8:32/m) 168/170bpm 96cal 7.03/7.39mph
26) 1m - 8:24(8:24/m) 170/173bpm 98cal 7.14/7.47mph
27) 0.28m - 2:16(7:56/m) 174/176bpm 28cal 7.56/8.75mph
8:54 8:47 8:50 8:48 8:38 8:35 8:33 8:23 8:23 8:26 8:18 8:14 8:22 8:25 8:17 8:22 8:30 8:14 8:18 8:44 8:25 8:20 8:34 8:28 8:32 8:24 2:16

Pace

1% 26% 71% 1%

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 8:54 142 90-157 1263 179 136-194 6/5
2.00 17:40 8:47 8:47 151 147-156 1326 179 172-186 5/4
3.00 26:30 8:50 8:50 151 147-154 1334 178 172-184 4/4
4.00 35:19 8:48 8:48 155 151-159 1365 178 154-184 3/2
5.00 43:57 8:38 8:38 155 150-159 1339 178 164-182 3/4
6.00 52:32 8:35 8:35 157 154-161 1348 178 170-192 7/6
7.00 1:01:05 8:32 8:32 159 155-161 1358 179 176-182 3/3
8.00 1:09:28 8:23 8:23 158 154-161 1325 178 172-184 4/4
9.00 1:17:51 8:23 8:23 158 154-160 1326 178 172-190 9/8
10.00 1:26:17 8:26 8:26 160 157-163 1349 177 136-182 1/3
11.00 1:34:35 8:18 8:18 160 158-163 1328 178 174-182 6/4
12.00 1:42:50 8:14 8:14 161 158-163 1326 177 170-182 5/6
13.00 1:51:11 8:22 8:22 161 158-164 1347 177 176-180 2/4
14.00 1:59:36 8:25 8:25 162 160-165 1363 177 174-182 3/1
15.00 2:07:53 8:17 8:17 162 159-164 1341 177 170-190 4/7
16.00 2:16:15 8:22 8:22 162 160-164 1355 176 170-182 4/4
17.00 2:24:45 8:30 8:30 163 161-165 1386 178 172-192 2/2
18.00 2:32:59 8:14 8:14 164 162-165 1351 175 164-178 4/4
19.00 2:41:17 8:18 8:18 164 162-167 1362 175 168-178 3/2
20.00 2:50:01 8:44 8:44 166 163-168 1450 175 160-180 1/2
21.00 2:58:26 8:25 8:25 166 164-167 1397 174 162-180 7/6
22.00 3:06:46 8:20 8:20 167 166-170 1391 174 164-180 3/3
23.00 3:15:20 8:34 8:34 167 164-169 1431 174 162-178 2/3
24.00 3:23:48 8:28 8:28 167 165-170 1413 174 170-180 4/3
25.00 3:32:20 8:32 8:32 168 166-170 1434 173 166-180 6/6
26.00 3:40:44 8:24 8:24 170 166-173 1428 172 162-176 4/4
26.28 3:43:00 2:16 7:58 174 171-175 1386 173 172-176 0/0

Heart

161/175max
  • Show Beats/Mile

Elevation

Asc 111m, Range 5m, Flat prediction 3:42:54
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (194 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 176 26.3 3:42:44 8:29
Walk 0.1 142 0 15 12:14
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:46 41.01% More
800m 3:59 8:00 46.22% More
1km 4:59 8:01 48.19% More
Mile 8:07 8:07 50.50% More
5k 25:44 8:17 54.18% More
5 miles 41:30 8:18 54.60% More
10k 51:42 8:19 54.69% More
10 miles 1:23:25 8:21 55.98% More
Half 1:49:34 8:22 56.36% More
20 miles 2:48:01 8:24 57.79% More
Mara 3:42:12 8:29 58.27% More

Predictions

Dist Time Per Mile WAVA
1M 6:32 6:32 62.76
5km 22:13 7:09 62.76
5M 37:08 7:26 61.03
10km 46:58 7:34 60.21
10M 1:18:30 7:51 59.49
Half 1:45:05 8:01 58.31
20M 2:45:58 8:18 58.50
Mara 3:42:10 8:29 58.28
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