Sun 3rd Apr 2022 at 9:15am by Halvedin3

Run > Race
  • Time
    2:48:12
  • Miles
    26.58
  • Min/mi
    6:20
  • Pacing
    92%
  • WAVA
    82.45
  • Stride(cm)
    141
  • Cals
    2060
  • Cadence
    180
  • BPM
    153
  • %MHR
    85.1
  • B/mi
    970
  • Asc(m)
    237
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 6:04(6:04/m) 155/188bpm [941b/mi] 88cal 9.89/12.77mph
2) 1m - 6:12(6:12/m) 151/154bpm [937b/mi] 88cal 9.67/11.48mph
3) 1m - 6:16(6:16/m) 151/154bpm [948b/mi] 87cal 9.56/9.71mph
4) 1m - 6:16(6:16/m) 152/155bpm [953b/mi] 88cal 9.57/10.29mph
5) 1m - 6:23(6:23/m) 153/156bpm [976b/mi] 89cal 9.4/10.85mph
6) 1m - 5:34(5:34/m) 153/155bpm [852b/mi] 77cal 10.78/11.48mph
7) 1m - 6:16(6:16/m) 152/156bpm [954b/mi] 85cal 9.56/9.83mph
8) 1m - 6:14(6:14/m) 152/155bpm [947b/mi] 84cal 9.63/10.46mph
9) 1m - 6:15(6:15/m) 152/154bpm [951b/mi] 83cal 9.59/9.79mph
10) 1m - 6:17(6:17/m) 152/155bpm [955b/mi] 82cal 9.55/9.66mph
11) 1m - 6:17(6:17/m) 152/155bpm [955b/mi] 81cal 9.55/10mph
12) 1m - 6:19(6:19/m) 152/155bpm [961b/mi] 79cal 9.49/9.75mph
13) 1m - 6:18(6:18/m) 152/154bpm [958b/mi] 72cal 9.52/9.68mph
14) 1m - 6:16(6:16/m) 154/158bpm [966b/mi] 74cal 9.57/9.83mph
15) 1m - 6:18(6:18/m) 154/159bpm [970b/mi] 77cal 9.53/9.75mph
16) 1m - 6:23(6:23/m) 154/157bpm [983b/mi] 77cal 9.4/9.68mph
17) 1m - 6:21(6:21/m) 153/157bpm [971b/mi] 66cal 9.46/9.83mph
18) 1m - 6:22(6:22/m) 153/155bpm [975b/mi] 69cal 9.42/9.93mph
19) 1m - 6:20(6:20/m) 153/155bpm [968b/mi] 68cal 9.48/9.77mph
20) 1m - 6:22(6:22/m) 153/156bpm [973b/mi] 70cal 9.44/9.75mph
21) 1m - 6:25(6:25/m) 154/156bpm [987b/mi] 70cal 9.36/9.81mph
22) 1m - 6:25(6:25/m) 154/156bpm [989b/mi] 70cal 9.34/9.89mph
23) 1m - 6:29(6:29/m) 154/156bpm [998b/mi] 69cal 9.26/9.58mph
24) 1m - 6:36(6:36/m) 154/157bpm [1017b/mi] 72cal 9.08/9.56mph
25) 1m - 6:35(6:35/m) 155/157bpm [1019b/mi] 74cal 9.12/9.37mph
26) 1m - 6:49(6:49/m) 155/157bpm [1058b/mi] 74cal 8.79/9.1mph
27) 0.58m - 3:49(6:32/m) 157/162bpm [1026b/mi] 47cal 9.18/10.16mph

Stayed in Travelodge across from Salford Quays. Arrived about 5.30. dinner at beefeater across in the quays. Spinach and ricotta cannelloni with chips.

Took own pillows -makes such a difference

Alarm at 6.10 for 9.15 start.

Porridge pot and some stem ginger biscuits from Tesco for breakfast. Took my own fancy instant coffee.

left hotel at 7:35, dropped bags at car then walked down to the start.

Arrived in good time so plenty of time for bag drop.

Staggered start so queueus for llos not too bad. Managed to force something out in the portaloo so all good on the bowels front!

Plenty of time and space to warm up in the start area - mainly because of the staggered start and start procedure - might not be same for a mass start.

Gells every 3.5 roughly
3.5 normal
7 caff isotonic
10.5 normal
14 caff isotonic
17.5 caff isotonic
21normal
24 normal but didn;t use this one.

Drink stations roughly every 3M and nothing in the last 3-4 miles - check location of last drink station - carry with you to end.

Had a few sucks of salt in last 4M

It's definitely mor up hill in the second half.
Broadly uphill from 22.5 to finish. Not much, but leg sapping.

Watch seems to measure short so did pacing based on 26.5. Extra 0.08 could be not following the course exactly. Base on 26.6 next time.

Wrote 5 10 and 20M splits on my hand in a marker pen

picked a meal deal up from Tesco on the walk back to the car.
6:04 6:12 6:16 6:16 6:23 5:34 6:16 6:14 6:15 6:17 6:17 6:19 6:18 6:16 6:18 6:23 6:21 6:22 6:20 6:22 6:25 6:25 6:29 6:36 6:35 6:49 3:49

Pace

4% 34% 56% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:04 6:04 6:04 157 107-188 951 184 178-188 44/20
2.00 12:16 6:12 6:12 151 146-154 937 183 180-190 29/30
3.00 18:32 6:17 6:17 151 149-154 948 181 178-184 26/24
4.00 24:47 6:15 6:15 152 148-155 950 181 176-184 19/15
5.00 31:13 6:26 6:26 153 150-155 984 181 176-188 16/15
6.00 36:46 5:33 5:33 153 149-155 848 181 176-186 13/17
7.00 43:02 6:16 6:16 152 148-155 953 180 176-184 19/20
8.00 49:16 6:14 6:14 152 148-155 947 180 174-184 20/24
9.00 55:31 6:16 6:16 152 146-154 951 180 174-182 24/25
10.00 1:01:48 6:17 6:17 152 149-155 954 180 178-182 17/17
11.00 1:08:05 6:17 6:17 152 147-155 955 179 172-182 25/25
12.00 1:14:25 6:19 6:19 152 149-155 961 180 174-184 23/22
13.00 1:20:43 6:18 6:18 152 150-154 958 180 176-182 27/28
14.00 1:26:59 6:16 6:16 153 151-157 959 180 176-184 27/20
15.00 1:33:17 6:18 6:18 154 151-158 970 180 178-184 24/22
16.00 1:39:39 6:23 6:23 154 151-157 982 181 176-186 33/24
17.00 1:45:59 6:19 6:19 153 150-157 967 179 174-184 30/30
18.00 1:52:22 6:24 6:24 152 147-155 973 181 176-186 22/23
19.00 1:58:42 6:20 6:20 153 150-155 969 182 178-188 23/29
20.00 2:05:04 6:21 6:21 154 149-156 979 180 174-186 25/27
21.00 2:11:28 6:25 6:25 154 152-156 987 180 174-182 34/31
22.00 2:17:54 6:25 6:25 154 151-156 989 179 176-184 31/31
23.00 2:24:23 6:29 6:29 154 152-156 998 179 176-184 27/29
24.00 2:30:59 6:36 6:36 154 151-157 1017 179 174-182 32/28
25.00 2:37:34 6:35 6:35 155 151-157 1020 178 174-182 36/35
26.00 2:44:23 6:49 6:49 155 151-157 1057 179 174-182 37/33
26.58 2:48:12 3:49 6:33 157 154-162 1029 181 174-188 4/5

Heart

153/188max
  • Show Beats/Mile

Elevation

Asc 237m, Range 45m, Flat prediction 2:48:07
Elevation Graph
Biggest Climbs (m) Min/mi
24 13.4% 6:01
16 4.0% 6:37
12 5.5% 6:37
See your biggest climbs

Cadence

180 (190 max) Stride Length: 141cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 180 26.6 2:48:12 6:20
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:19 5:19 62.53% More
800m 2:42 5:26 71.73% More
1km 3:28 5:34 72.96% More
Mile 5:48 5:48 73.91% More
5k 18:58 6:06 77.05% More
5 miles 30:50 6:10 77.18% More
10k 38:30 6:12 77.16% More
10 miles 1:02:20 6:14 78.78% More
Half 1:22:06 6:16 79.15% More
20 miles 2:06:42 6:20 80.64% More

Predictions

Dist Time Per Mile WAVA
1M 4:07 4:07
5km 14:50 4:46 98.49
5M 25:24 5:05 93.66
10km 32:29 5:14 91.46
10M 55:39 5:34 88.24
Half 1:15:32 5:46 85.37
20M 2:01:55 6:06 83.81
Mara 2:45:29 6:19 82.33

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