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Sun 16th Apr 2023 at 9:30am by K5 Gus

Run > Race
  • Time
    3:22:25
  • Miles
    26.46
  • Min/mi
    7:39
  • Pacing
    93.1%
  • WAVA
    72.49
  • Stride(cm)
    118
  • Cals
    2899
  • Watts
    346
  • Cadence
    178
  • BPM
    155
  • %MHR
    82.4
  • B/mi
    1186
  • Asc(m)
    129
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Manchester Marathon.
I've got an ultra in 3 weeks, so this was being used as a "training run", ie not a 3 week taper (25 miler last weekend), and also after my hotel was cancelled I just drove down and back in the day which meant up at 2:45am !!

Had originally thought about going out at 8m/m to just get under 3:30, but decided I should push it a bit harder than that, so 7:40ish was the plan. Was under that most of the way, but slowed in last 3 miles.

Course measured 0.2 miles long :-(

Split Summary
===
1) 1mi - 7:40(7:40/mi) 136/147bpm [1042b/mi] 105cal 336/394W
2) 1mi - 7:34(7:34/mi) 142/146bpm [1075b/mi] 107cal 350/377W
3) 1mi - 7:37(7:37/mi) 145/150bpm [1105b/mi] 108cal 345/368W
4) 1mi - 7:41(7:41/mi) 146/151bpm [1121b/mi] 108cal 334/370W
5) 1mi - 7:26(7:26/mi) 153/160bpm [1138b/mi] 108cal 354/476W
6) 1mi - 7:29(7:29/mi) 154/162bpm [1151b/mi] 110cal 352/418W
7) 1mi - 7:34(7:34/mi) 154/160bpm [1166b/mi] 110cal 348/410W
8) 1mi - 7:36(7:36/mi) 155/162bpm [1178b/mi] 111cal 350/447W
9) 1mi - 7:26(7:26/mi) 155/161bpm [1153b/mi] 109cal 352/381W
10) 1mi - 7:26(7:26/mi) 158/168bpm [1173b/mi] 110cal 362/445W
11) 1mi - 7:29(7:29/mi) 156/159bpm [1167b/mi] 108cal 363/444W
12) 1mi - 7:30(7:30/mi) 156/160bpm [1169b/mi] 108cal 358/386W
13) 1mi - 7:32(7:32/mi) 153/160bpm [1153b/mi] 106cal 355/377W
14) 1mi - 7:32(7:32/mi) 153/161bpm [1153b/mi] 107cal 359/432W
15) 1mi - 7:31(7:31/mi) 154/159bpm [1158b/mi] 106cal 364/459W
16) 1mi - 7:36(7:36/mi) 158/167bpm [1202b/mi] 109cal 362/473W
17) 1mi - 7:27(7:27/mi) 159/168bpm [1183b/mi] 109cal 357/455W
18) 1mi - 7:39(7:39/mi) 155/160bpm [1187b/mi] 105cal 346/384W
19) 1mi - 8:11(8:11/mi) 154/163bpm [1261b/mi] 113cal 312/436W
20) 1mi - 7:30(7:30/mi) 158/162bpm [1186b/mi] 108cal 343/362W
21) 1mi - 7:38(7:38/mi) 160/167bpm [1222b/mi] 110cal 347/406W
22) 1mi - 7:32(7:32/mi) 164/172bpm [1235b/mi] 113cal 346/420W
23) 1mi - 7:44(7:44/mi) 161/167bpm [1246b/mi] 113cal 332/381W
24) 1mi - 7:55(7:55/mi) 162/168bpm [1282b/mi] 114cal 339/418W
25) 1mi - 8:01(8:01/mi) 163/166bpm [1307b/mi] 117cal 330/363W
26) 1mi - 8:19(8:19/mi) 161/166bpm [1339b/mi] 116cal 311/380W
27) 0.46mi - 3:49(8:16/mi) 159/163bpm [1316b/mi] 51cal 307/340W
7:40 7:34 7:37 7:41 7:26 7:29 7:34 7:36 7:26 7:26 7:29 7:30 7:32 7:32 7:31 7:36 7:27 7:39 8:11 7:30 7:38 7:32 7:44 7:55 8:01 8:19 3:49
_andy
That's a great time for a "training" run!

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 7:40 7:40 7:40 136 87-147 1042 179 122-188 336 128-394 7/9
2.00 15:14 7:34 7:34 142 131-146 1076 178 176-188 350 328-377 7/7
3.00 22:51 7:37 7:37 145 140-150 1105 178 174-184 345 326-368 5/3
4.00 30:32 7:41 7:41 146 139-151 1121 177 174-180 334 322-370 6/3
5.00 37:59 7:27 7:27 153 145-160 1140 178 176-190 354 301-476 12/9
6.00 45:27 7:28 7:28 154 147-162 1150 178 174-186 352 316-418 9/14
7.00 53:01 7:34 7:34 154 149-160 1166 177 174-186 348 305-410 9/11
8.00 1:00:38 7:36 7:36 155 149-162 1179 177 174-182 350 299-447 11/8
9.00 1:08:04 7:26 7:26 155 147-161 1153 178 176-180 352 331-381 5/10
10.00 1:15:29 7:25 7:25 158 150-168 1173 178 172-194 361 319-445 9/12
11.00 1:22:58 7:29 7:29 156 150-159 1167 177 174-180 363 317-444 11/7
12.00 1:30:28 7:30 7:30 156 148-160 1169 177 174-182 358 347-386 8/9
13.00 1:38:00 7:32 7:32 153 147-160 1153 178 174-188 355 342-377 6/8
14.00 1:45:32 7:32 7:32 153 139-161 1153 179 176-188 359 282-432 16/8
15.00 1:53:03 7:31 7:31 154 150-159 1158 178 176-188 364 306-459 6/8
16.00 2:00:40 7:37 7:37 158 146-167 1202 178 176-188 362 274-473 26/9
17.00 2:08:06 7:26 7:26 159 146-168 1183 179 176-184 357 269-455 8/24
18.00 2:15:46 7:40 7:40 155 142-160 1187 177 174-182 346 273-384 9/5
19.00 2:23:57 8:11 8:11 154 140-163 1261 178 92-198 325 23-436 7/11
20.00 2:31:27 7:30 7:30 158 151-162 1186 178 176-180 343 328-362 7/5
21.00 2:39:05 7:38 7:38 160 156-167 1222 177 174-184 347 301-406 4/6
22.00 2:46:37 7:32 7:32 164 155-172 1235 180 176-188 346 282-420 8/10
23.00 2:54:22 7:44 7:44 161 156-167 1246 178 176-188 332 293-381 10/9
24.00 3:02:17 7:55 7:55 162 154-168 1283 177 176-180 339 271-418 10/9
25.00 3:10:18 8:01 8:01 163 160-166 1307 177 174-184 331 305-364 8/7
26.00 3:18:37 8:19 8:19 161 158-166 1339 176 174-180 311 289-380 6/3
26.46 3:22:25 3:48 8:17 159 148-163 1317 176 172-180 307 285-340 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 172 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 3.4% 7:53
    10 1.1% 8:05
    10 1.0% 7:46

  • Cadence Distribution

    178 avge / 198 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 177 26.4 3:21:43 7:38
    Walk 0.2 140 0 23 21:57
    Still 0.2 - - 19 -

  • Power Distribution

    346W (476 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 7:00 50.00% More
    800m 3:34 7:11 57.93% More
    1km 4:31 7:15 60.51% More
    Mile 7:16 7:16 65.01% More
    5k 23:09 7:27 67.40% More
    5 miles 37:22 7:28 68.22% More
    10k 46:28 7:29 68.56% More
    10 miles 1:14:58 7:30 69.89% More
    Half 1:38:13 7:30 71.03% More
    20 miles 2:31:21 7:34 71.62% More
    Mara 3:20:20 7:39 72.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:36 5:36 84.37
    5km 19:23 6:14 80.49
    5M 32:38 6:32 78.12
    10km 41:24 6:40 76.96
    10M 1:09:43 6:58 75.15
    Half 1:33:43 7:09 73.83
    20M 2:28:58 7:27 72.76
    Mara 3:20:14 7:39 72.44

Fetch Miles

7:21 chester rd towards alty
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