Sat 11th Jan 2020 at 8:00am by MrMo
Run > Race
-
Time
8:17:06
-
Miles
43.03
-
Min/mi
11:33
-
Pacing
65%
-
WAVA
48.48
-
Stride(cm)
85
-
Cals
4926
-
Cadence
163
-
BPM
153
-
%MHR
79.1
-
B/mi
1764
-
Asc(m)
555
-
Hillscore
38
-
Surface
Road
Notes & Comments
Country to Capital 43m: 08:17:12 Pos: 232/386
I can't say I enjoyed this. Nor do I enjoy the prospect of a slow recovery. And I do I enjoy the satisfaction of having done? I ain't bothered to be honest. So, I think that's my ultra days on hold for a while.
This was a tough event in places, but my attitude was simply to put one foot in front of the other and get to the end. I didn't really care whether it took 7, 8 or 9 hours.
The first 23 miles were a silly affair of thick mud, daft uphill bits and some decent road bits from Wendover to the Grand Union Canal. The last 21 miles were more of a mental challenge along the pancake flat canal all the way into Little Venice.
In terms of my performance, it wasn't great. I struggled with the mud and was going dead slow and once I got to the canal, I was knackered and apart from a decent spell between 26-29 miles I felt rubbish.
Late on, when the legs had gone completely in the last 10 or so miles, I do not recall passing a single runner but recollect plenty overtaking me.
Glad to get this over and done with and I am in no rush to do another one. Will now recover and then get back to targeting sub-4 marathons.
Split Summary
===
1) 1m - 10:08(10:08/m) 146/242bpm 108cal
2) 1m - 13:32(13:32/m) 150/160bpm 160cal
3) 1m - 11:01(11:01/m) 146/154bpm 125cal
4) 1m - 10:51(10:51/m) 147/154bpm 120cal
5) 1m - 10:35(10:35/m) 156/163bpm 129cal
6) 1m - 9:50(9:50/m) 156/162bpm 121cal
7) 1m - 10:24(10:24/m) 146/156bpm 108cal
8) 1m - 13:57(13:57/m) 149/158bpm 145cal
9) 1m - 9:24(9:24/m) 157/162bpm 115cal
10) 1m - 10:10(10:10/m) 163/172bpm 133cal
11) 1m - 12:28(12:28/m) 165/173bpm 165cal
12) 1m - 10:01(10:01/m) 159/165bpm 122cal
13) 1m - 12:32(12:32/m) 162/166bpm 161cal
14) 1m - 11:33(11:33/m) 158/163bpm 136cal
15) 1m - 10:10(10:10/m) 161/166bpm 128cal
16) 1m - 11:07(11:07/m) 158/166bpm 131cal
17) 1m - 12:26(12:26/m) 158/165bpm 137cal
18) 1m - 10:52(10:52/m) 150/159bpm 99cal
19) 1m - 9:59(9:59/m) 158/162bpm 119cal
20) 1m - 12:02(12:02/m) 159/163bpm 146cal
21) 1m - 9:39(9:39/m) 159/162bpm 115cal
22) 1m - 10:26(10:26/m) 159/163bpm 124cal
23) 1m - 11:54(11:54/m) 155/162bpm 122cal
24) 1m - 11:10(11:10/m) 157/161bpm 119cal
25) 1m - 10:45(10:45/m) 157/160bpm 120cal
26) 1m - 11:36(11:36/m) 155/160bpm 112cal
27) 1m - 15:54(15:54/m) 144/161bpm 103cal
28) 1m - 10:04(10:04/m) 154/157bpm 102cal
29) 1m - 10:30(10:30/m) 155/158bpm 109cal
30) 1m - 11:35(11:35/m) 152/157bpm 99cal
31) 1m - 11:18(11:18/m) 149/154bpm 86cal
32) 1m - 10:55(10:55/m) 153/155bpm 99cal
33) 1m - 14:04(14:04/m) 147/155bpm 100cal
34) 1m - 12:01(12:01/m) 144/150bpm 80cal
35) 1m - 11:16(11:16/m) 148/152bpm 86cal
36) 1m - 11:34(11:34/m) 148/152bpm 90cal
37) 1m - 11:31(11:31/m) 149/152bpm 91cal
38) 1m - 15:09(15:09/m) 139/150bpm 87cal
39) 1m - 11:52(11:52/m) 144/146bpm 86cal
40) 1m - 12:19(12:19/m) 145/148bpm 95cal
41) 1m - 12:47(12:47/m) 144/148bpm 99cal
42) 1m - 13:28(13:28/m) 142/150bpm 90cal
43) 1m - 11:56(11:56/m) 150/155bpm 101cal
44) 0.03m - 19(9:46/m) 154/155bpm 3cal
10:08 13:32 11:01 10:51 10:35 9:50 10:24 13:57 9:24 10:10 12:28 10:01 12:32 11:33 10:10 11:07 12:26 10:52 9:59 12:02 9:39 10:26 11:54 11:10 10:45 11:36 15:54 10:04 10:30 11:35 11:18 10:55 14:04 12:01 11:16 11:34 11:31 15:09 11:52 12:19 12:47 13:28 11:56 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
2.00 |
23:39 |
23:39 |
11:49 |
151 122-242 |
1785 |
157 72-184 |
109/16 |
4.00 |
45:31 |
21:53 |
10:56 |
146 71-154 |
1597 |
169 66-194 |
3/68 |
6.00 |
1:05:57 |
20:26 |
10:13 |
156 149-163 |
1594 |
173 136-190 |
22/25 |
8.00 |
1:30:16 |
24:19 |
12:09 |
148 124-158 |
1799 |
160 72-192 |
25/91 |
10.00 |
1:49:53 |
19:37 |
9:48 |
161 152-172 |
1579 |
176 126-200 |
18/20 |
12.00 |
2:12:22 |
22:29 |
11:14 |
162 151-173 |
1821 |
160 78-214 |
54/70 |
14.00 |
2:36:28 |
24:06 |
12:03 |
160 150-166 |
1928 |
155 98-182 |
82/48 |
16.00 |
2:57:46 |
21:18 |
10:39 |
159 148-166 |
1693 |
165 98-178 |
32/50 |
18.00 |
3:21:01 |
23:16 |
11:38 |
154 133-165 |
1791 |
164 88-182 |
10/63 |
20.00 |
3:43:02 |
22:01 |
11:00 |
158 152-163 |
1739 |
155 78-176 |
42/11 |
22.00 |
4:03:09 |
20:07 |
10:03 |
159 152-162 |
1599 |
170 100-186 |
15/49 |
24.00 |
4:26:14 |
23:05 |
11:33 |
156 141-162 |
1801 |
162 84-256 |
9/17 |
26.00 |
4:48:34 |
22:20 |
11:10 |
156 141-160 |
1742 |
164 96-176 |
6/8 |
28.00 |
5:14:32 |
25:58 |
12:59 |
148 117-159 |
1921 |
161 72-178 |
14/11 |
30.00 |
5:36:36 |
22:04 |
11:02 |
153 147-158 |
1689 |
166 92-174 |
9/10 |
32.00 |
5:58:49 |
22:13 |
11:07 |
151 140-155 |
1678 |
166 96-174 |
14/11 |
34.00 |
6:24:55 |
26:05 |
13:03 |
145 126-154 |
1891 |
156 94-226 |
9/11 |
36.00 |
6:47:45 |
22:50 |
11:25 |
148 142-152 |
1690 |
167 102-174 |
16/17 |
38.00 |
7:14:25 |
26:40 |
13:20 |
142 125-152 |
1894 |
161 94-240 |
10/8 |
40.00 |
7:38:37 |
24:12 |
12:06 |
144 140-148 |
1742 |
168 164-172 |
22/18 |
42.00 |
8:04:51 |
26:14 |
13:07 |
143 124-149 |
1876 |
162 102-176 |
11/13 |
43.03 |
8:17:06 |
12:15 |
11:53 |
150 145-155 |
1784 |
166 148-172 |
6/7 |
Elevation
Biggest Climbs (m) |
Min/mi |
100 8.5% |
12:14
|
51 5.5% |
9:36
|
49 5.6% |
10:00
|
36 6.8% |
19:32
|
25 8.2% |
11:14
|
23 7.7% |
12:10
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:33 |
37.51% |
More |
800m |
4:27 |
8:58 |
41.63% |
More |
1km |
5:41 |
9:09 |
42.56% |
More |
Mile |
9:13 |
9:13 |
44.78% |
More |
5k |
31:14 |
10:03 |
44.98% |
More |
5 miles |
51:49 |
10:22 |
44.08% |
More |
10k |
1:06:10 |
10:39 |
43.08% |
More |
10 miles |
1:48:07 |
10:49 |
43.55% |
More |
Half |
2:22:56 |
10:55 |
43.56% |
More |
20 miles |
3:38:45 |
10:56 |
44.76% |
More |
Mara |
4:51:56 |
11:09 |
44.72% |
More |
50k |
5:47:41 |
11:11 |
46.18% |
More |
40 miles |
7:38:37 |
11:28 |
48.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:33 |
8:33 |
48.32 |
5km |
29:05 |
9:22 |
48.31 |
5M |
48:37 |
9:43 |
46.98 |
10km |
1:01:29 |
9:54 |
46.36 |
10M |
1:42:48 |
10:17 |
45.80 |
Half |
2:17:36 |
10:30 |
44.90 |
20M |
3:37:19 |
10:52 |
45.05 |
Mara |
4:50:54 |
11:06 |
44.88 |
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