Sun 26th Apr 2009 at 9:00am by Bob!

Run > Race

warm

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Time
3:59:25
Miles
26.20
Min/mi
9:08
Pacing
89%
WAVA
56.90
Cals
3766
BPM
158
%MHR
71.4
B/mi
1442
Asc(m)
1943
Hillscore
1
Surface
Road

Notes & Comments

2 comments

London Marathon <p>

Trod on a water bottle at about mile 5 and turned the ankle, had a shooting pain a few times in the achilles area, and was worried about making it round <p>

Struggled from mile 15, but kept going at about 9.30 pace cos I could see that a sub 4 was on the cards. The positive half of my brain wan the battle against the other half trying to get me to stop! <p>

The Showers were luvverly today! <p>

Split Summary

====

1) - 1m - 10:11(10:11/m) - 141bpm avge - 157bpm max - 138cal

2) - 1m - 8:48(8:48/m) - 156bpm avge - 163bpm max - 143cal

3) - 1m - 8:29(8:29/m) - 155bpm avge - 160bpm max - 141cal

4) - 1m - 8:19(8:19/m) - 158bpm avge - 164bpm max - 143cal

5) - 1m - 8:35(8:35/m) - 159bpm avge - 163bpm max - 142cal

6) - 1m - 8:33(8:33/m) - 159bpm avge - 162bpm max - 142cal

7) - 1m - 8:53(8:53/m) - 158bpm avge - 162bpm max - 142cal

8) - 1m - 8:34(8:34/m) - 159bpm avge - 162bpm max - 141cal

9) - 1m - 8:37(8:37/m) - 161bpm avge - 166bpm max - 142cal

10) - 1m - 8:37(8:37/m) - 161bpm avge - 164bpm max - 142cal

11) - 1m - 8:40(8:40/m) - 161bpm avge - 163bpm max - 141cal

12) - 1m - 8:49(8:49/m) - 159bpm avge - 163bpm max - 142cal

13) - 1m - 8:43(8:43/m) - 161bpm avge - 164bpm max - 144cal

14) - 1m - 8:36(8:36/m) - 163bpm avge - 168bpm max - 143cal

15) - 1m - 8:40(8:40/m) - 159bpm avge - 162bpm max - 144cal

16) - 1m - 9:58(9:58/m) - 158bpm avge - 161bpm max - 147cal

17) - 1m - 9:07(9:07/m) - 157bpm avge - 160bpm max - 142cal

18) - 1m - 9:12(9:12/m) - 157bpm avge - 159bpm max - 145cal

19) - 1m - 9:32(9:32/m) - 158bpm avge - 160bpm max - 154cal

20) - 1m - 9:34(9:34/m) - 155bpm avge - 158bpm max - 154cal

21) - 1m - 9:35(9:35/m) - 156bpm avge - 158bpm max - 142cal

22) - 1m - 9:42(9:42/m) - 157bpm avge - 158bpm max - 144cal

23) - 1m - 9:32(9:32/m) - 157bpm avge - 160bpm max - 142cal

24) - 1m - 9:39(10:39/m) - 157bpm avge - 159bpm max - 135cal

25) - 1m - 9:05(8:05/m) - 158bpm avge - 160bpm max - 119cal

26) - 1m - 9:10(9:10/m) - 162bpm avge - 165bpm max - 142cal

27) - 0.49m - 4:18(8:46/m) - 166bpm avge - 167bpm max - 69cal

28) - 0m - 3(Infinity:NaN:NaN/m) - 166bpm avge - 167bpm max - 1cal

Heart Rate Zone Summary

====

HR Zone: 56-151bpm (Sub 70%): 4.1%

HR Zone: 151-158bpm (71-75%): 35.3%

HR Zone: 158-165bpm (76-80%): 57.9%

HR Zone: 165-172bpm (81-85%): 2.6%

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 2.8%

Pace Zone: 7:40-7:59/mile: 7.1%

Pace Zone: 8:00-8:19/mile: 10.6%

Pace Zone: 8:20-8:39/mile: 15%

Pace Zone: 8:40-8:59/mile: 14.3%

Pace Zone: 9:00-9:19/mile: 12.3%

Pace Zone: 9:20-9:39/mile: 9.9%

Pace Zone: 9:40-9:59/mile: 8.2%

Pace Zone: 10:00-10:19/mile: 5.6%

Pace Zone: 10:20-10:39/mile: 3%

Pace Zone: 10:40-10:59/mile: 1.9%

10:11 8:48 8:29 8:19 8:35 8:33 8:53 8:34 8:37 8:37 8:40 8:49 8:43 8:36 8:40 9:58 9:07 9:12 9:32 9:34 9:35 9:42 9:32 9:39 9:05 9:10 4:18

	davec still another run under 4 hours...great time in the heat!
	Bob! Cheers dave, yeah I'm pleased with a 3rd sub 4, especially in the heat! 3,45 will come one day!

Pin Map

London Marathon

0mi in 0

Pace

35%

33%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	10:10	10:10	10:10	141 114-157	1433	7/3
2.00	18:58	8:48	8:48	156 144-163	1373	7/5
3.00	27:27	8:29	8:29	156 150-160	1324	2/25
4.00	35:47	8:19	8:19	158 150-164	1315	2/17
5.00	44:21	8:35	8:35	159 156-163	1364	5/8
6.00	52:54	8:33	8:33	159 153-161	1359	4/7
7.00	1:01:47	8:54	8:54	158 154-162	1405	7/7
8.00	1:10:22	8:34	8:34	159 155-162	1363	5/5
9.00	1:18:59	8:37	8:37	161 159-166	1387	6/2
10.00	1:27:36	8:37	8:37	161 156-163	1388	5/10
11.00	1:36:16	8:40	8:40	161 157-164	1395	4/4
12.00	1:45:05	8:49	8:49	159 156-163	1401	6/2
13.00	1:53:48	8:43	8:43	161 158-164	1404	22/10
14.00	2:02:24	8:36	8:36	163 161-168	1402	3/8
15.00	2:11:04	8:40	8:40	159 154-162	1378	0/6
16.00	2:21:02	9:58	9:58	158 151-161	1575	5/7
17.00	2:30:10	9:08	9:08	157 154-160	1433	5/7
18.00	2:39:22	9:12	9:12	157 152-159	1445	5/4
19.00	2:48:54	9:32	9:32	158 155-160	1506	4/3
20.00	2:58:29	9:35	9:35	155 151-158	1486	5/6
21.00	3:08:05	9:36	9:36	156 152-158	1497	4/1
22.00	3:17:46	9:42	9:42	157 154-158	1522	9/7
23.00	3:27:18	9:32	9:32	157 153-159	1497	10/4
24.00	3:36:32	9:13	9:13	157 151-159	1448	14/14
25.00	3:46:02	9:30	9:30	158 156-160	1501	11/11
26.00	3:55:12	9:10	9:10	162 159-165	1485	15/17
26.49	7:08:08	3:12:56	6:36:47	166 165-167	65867	5/3

Heart

158/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 1943m, Range 53m, Flat prediction 3:59:17

Elevation Graph

Biggest Climbs (m)	Min/mi
10 2.1%	9:34
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	47.87%	More
800m	3:56	7:55	49.23%	More
1km	5:05	8:11	49.65%	More
Mile	8:14	8:14	52.18%	More
5k	26:10	8:25	55.82%	More
5 miles	42:24	8:29	56.12%	More
10k	53:03	8:32	56.01%	More
10 miles	1:25:43	8:34	57.29%	More
Half	1:52:44	8:36	57.64%	More
20 miles	2:57:20	8:52	57.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:29	5:29	78.29
5km	20:21	6:33	71.79
5M	35:16	7:03	67.46
10km	45:21	7:18	65.51
10M	1:18:37	7:52	62.46
Half	1:47:25	8:12	60.03
20M	2:55:13	8:46	58.31
Mara	3:59:25	9:08	56.91

Bespoke Fields

Amend your bespoke fields

Weight	13st 7
Backpack?
Temp	17C
Niggles
PU

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