Sun 26th Apr 2009 at 9:00am by Neal S
Run > Race
-
Time
3:42:49
-
Miles
26.20
-
Min/mi
8:30
-
WAVA
55.04
-
Cals
3383
-
Asc(m)
853
-
Surface
Road
Notes & Comments
Stratford Marathon
Friday night - ate
Saturday lunch - sandwiches
Saturday night - pasta with samon, didn't stuff myself
Sunday breakfast - 1 portion of Oats with honey (felt like gagging, forced it down)
No stretching before hand, just a run/jog to bag store and back.
During Race
5 gels at mile 6, 10, 14, 18, 21.
Drank water at most stops and took a 500ml Lucazade at around mile 6, carried this till it was finished (still drinking small amounts of plain water at all stops). Picked up 250ml Lucazade and sucked on that almost till the end.
My race plan was to do at least 9 min/mile and to hopefully speed up in second half. But hooked up with Fu-Lok Cheung (Sandwell Valley RC) at around mile 3, he suggested that I should stay with him and that is how I ended up doing such consistent miles and so much faster than planned.
Split Summary
====
1) - 1m - 8:11(8:11/m) - 118cal
2) - 1m - 8:22(8:22/m) - 123cal
3) - 1m - 8:18(8:18/m) - 130cal
4) - 1m - 8:22(8:22/m) - 127cal
5) - 1m - 8:24(8:24/m) - 136cal
6) - 1m - 8:33(8:33/m) - 127cal
7) - 1m - 8:31(8:31/m) - 133cal
8) - 1m - 8:58(8:58/m) - 154cal
9) - 1m - 8:28(8:28/m) - 124cal
10) - 1m - 8:35(8:35/m) - 129cal
11) - 1m - 8:35(8:35/m) - 136cal
12) - 1m - 8:45(8:45/m) - 125cal
13) - 1m - 8:24(8:24/m) - 130cal
14) - 1m - 8:26(8:26/m) - 127cal
15) - 1m - 8:27(8:27/m) - 137cal
16) - 1m - 8:26(8:26/m) - 123cal
17) - 1m - 8:24(8:24/m) - 127cal
18) - 1m - 8:27(8:27/m) - 120cal
19) - 1m - 8:52(8:52/m) - 154cal
20) - 1m - 8:25(8:25/m) - 129cal
21) - 1m - 8:29(8:29/m) - 122cal
22) - 1m - 8:19(8:19/m) - 118cal
23) - 1m - 8:16(8:16/m) - 121cal
24) - 1m - 8:18(8:18/m) - 124cal
25) - 1m - 8:33(8:33/m) - 125cal
26) - 1m - 8:35(8:35/m) - 125cal
27) - 0.32m - 2:26(7:36/m) - 39cal
8:11 8:22 8:18 8:22 8:24 8:33 8:31 8:58 8:28 8:35 8:35 8:45 8:24 8:26 8:27 8:26 8:24 8:27 8:52 8:25 8:29 8:19 8:16 8:18 8:33 8:35 2:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.00 |
3:42:42 |
3:42:42 |
INF:00:00 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:45 |
4:45 |
81.48 |
5km |
18:05 |
5:49 |
72.69 |
5M |
31:40 |
6:20 |
67.55 |
10km |
40:55 |
6:35 |
65.38 |
10M |
1:11:39 |
7:10 |
61.70 |
Half |
1:38:29 |
7:31 |
58.94 |
20M |
2:42:07 |
8:06 |
56.74 |
Mara |
3:42:49 |
8:30 |
55.05 |
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