Sun 10th Mar 2019 at 9:00am by Halvedin3

Run > Race

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Time
1:17:25
Miles
13.16
Min/mi
5:53
Pacing
89%
WAVA
82.19
Stride(cm)
149
Cals
1105
Cadence
184
BPM
158
%MHR
87.9
B/mi
931
Asc(m)
173
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 5:47(5:47/m) 143/168bpm 72cal 10.36/10.69mph
2) 1m - 5:33(5:33/m) 159/169bpm 81cal 10.8/11.15mph
3) 1m - 5:55(5:55/m) 159/163bpm 86cal 10.15/10.96mph
4) 1m - 6:06(6:06/m) 160/162bpm 88cal 9.84/10.27mph
5) 1m - 5:56(5:56/m) 159/161bpm 85cal 10.11/10.69mph
6) 1m - 5:55(5:55/m) 160/162bpm 86cal 10.13/11.15mph
7) 1m - 5:57(5:57/m) 160/161bpm 86cal 10.08/10.52mph
8) 1m - 5:56(5:56/m) 159/162bpm 83cal 10.12/10.56mph
9) 1m - 5:50(5:50/m) 160/162bpm 84cal 10.29/10.58mph
10) 1m - 5:47(5:47/m) 160/162bpm 85cal 10.36/10.75mph
11) 1m - 6:07(6:07/m) 160/161bpm 89cal 9.81/10.6mph
12) 1m - 5:57(5:57/m) 160/162bpm 85cal 10.09/10.65mph
13) 1m - 5:46(5:46/m) 160/162bpm 83cal 10.39/10.87mph
14) 0.16m - 52(5:22/m) 161/163bpm 12cal 11.19/12.82mph

Drove into London. Left at 0625. Parked near mornington Crescent tube near ASOS head office. Car journey was about 50 mins. Sat nav took me via Regents Park, so got a bit lost with one way streets. was 725 before parked up.

Jogged to Euston. Went straight down road when actually should have turned left to cut across behind euston. Try postcode postcode NW1 2JH (mornington cresent tube), which might work better as other side of the triangle.

Had half a PGA tour bar in the car and sipped water with Elete.

Poo at Euston. Remember wet wipes.

Eventually took northern line to london bridge. Quite a walk from station to assembly area. Then quite a walk over bridge to assembly area.

Arrived at baggage trucks around 7:55. Left assembly area to get to pen around 8:15.

Truck number is on race number. This year truck 1 was at tower bridge end.

Trucks meant to leave at 8:20 so worth being early. There is a late baggage truck in case you miss the main trucks.

Didn't need portaloo as I went at Euston - this worked well. Queues for loos at start area probably OK given how much hanging around time there is before the start.

Generally timings were good.

Rain at assembly area didn't help as made getting ready a bit harder work. Still plenty of time though.

Aim to leave house at 6.15 for more safety - parking issues, loos etc.

Beetroot juice 1 x night before, 1 x 1 hour before start.

300mg caffeine (6 tabs)

IsoGel (no caffeine)

Did some light jogging and active streching before going in pen but still waiting for 30+ mins in pen. Even so, was quite far back which made it a bit busy in first half mile.

Had one gel at approx 6M.

very windy. Generally helping but headwind bits were brutal. Did some good drafting.

Set off hard and tried to hang on. Generally a good tactic as first section was slightly down hill.

Last 3 miles down wind. Able to maintain pace right to the end.

Remember to save on watch as soon as you can. Forgot and ended up briefoly starting it again in baggage area, which messed up elapsed time and all the charts on strava.

5:47 5:33 5:55 6:06 5:56 5:55 5:57 5:56 5:50 5:47 6:07 5:57 5:46 52

Pace

48%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	2:56	2:56	5:52	128 103-148	750	189 182-200	6/4
1.00	5:47	2:51	5:42	160 153-168	913	189 184-192	5/7
1.50	8:33	2:46	5:32	159 143-169	879	187 182-190	9/11
2.00	11:21	2:48	5:35	157 155-159	877	187 182-190	2/11
2.50	14:19	2:59	5:58	160 156-163	955	187 184-190	7/3
3.00	17:14	2:54	5:49	158 155-160	919	186 182-192	11/7
3.50	20:12	2:58	5:55	159 157-161	941	182 178-188	8/6
4.00	23:21	3:10	6:19	160 158-161	1011	184 178-190	12/15
4.50	26:19	2:57	5:55	158 156-160	934	181 176-188	7/9
5.00	29:17	2:58	5:57	159 157-161	946	182 176-188	5/3
5.50	32:19	3:02	6:04	160 158-162	971	182 178-186	6/3
6.00	35:12	2:53	5:45	160 158-162	921	183 180-190	5/11
6.50	38:09	2:57	5:54	160 158-161	945	184 178-194	4/5
7.00	41:09	3:00	6:00	160 158-161	959	184 178-190	13/6
7.50	44:11	3:02	6:04	159 156-161	964	182 176-188	9/16
8.00	47:05	2:55	5:49	158 153-162	920	182 178-188	4/6
8.50	49:59	2:54	5:47	160 159-162	926	181 178-184	4/3
9.00	52:54	2:55	5:51	161 160-162	941	182 180-186	4/4
9.50	55:48	2:54	5:47	160 159-161	926	182 178-188	4/4
10.00	58:42	2:54	5:49	160 159-162	930	182 178-188	5/4
10.50	1:01:44	3:02	6:04	160 159-161	970	183 178-194	4/2
11.00	1:04:48	3:04	6:08	160 159-161	981	183 178-188	4/4
11.50	1:07:46	2:58	5:57	160 159-161	952	181 176-184	3/8
12.00	1:10:46	3:00	5:59	160 159-161	958	181 176-188	6/4
12.50	1:13:41	2:54	5:49	160 158-161	930	183 178-188	6/2
13.00	1:16:33	2:52	5:44	160 159-162	918	182 178-188	7/10
13.16	1:29:27	12:54 +12:00	1:19:44	161 160-163	12837	191 188-196	3/1

Heart

158/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 173m, Range 24m, Flat prediction 1:17:13

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.1%	6:27
See your biggest climbs

Cadence

184 (200 max) Stride Length: 149cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.2	183	13.2	1:17:27	6:48
Walk	0.0	0	0	0	NAN:00:00
Pause	11.8	-	-	12:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:11	4:46	68.21%	More
800m	2:41	5:23	70.45%	More
1km	3:22	5:25	73.16%	More
Mile	5:33	5:33	75.51%	More
5k	17:45	5:43	80.38%	More
5 miles	29:18	5:52	79.24%	More
10k	36:19	5:51	79.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:12	4:12	99.87
5km	15:07	4:52	94.39
5M	25:54	5:11	89.62
10km	33:07	5:20	87.50
10M	56:45	5:41	84.36
Half	1:17:01	5:53	81.59
20M	2:04:18	6:13	80.10
Mara	2:48:43	6:26	78.69

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