Sun 17th Apr 2011 at 9:00am by Meglet
Run > Race
- Amazing
- v warm
-
Time
5:34:05
-
Miles
26.64
-
Min/mi
12:32
-
Pacing
74%
-
WAVA
41.88
-
Cals
2716
-
BPM
172
-
%MHR
89.8
-
B/mi
2161
-
Asc(m)
2448
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
Virgin London Marathon! With Chris and Josh. Fab race. Hot. Chris found it tough 17-23 but we sped up a bit at the end.
Split Summary
====
1) - 1m - 12:14(12:15/m) - 160bpm avge - 177bpm max - 109cal
2) - 1m - 10:24(10:24/m) - 173bpm avge - 181bpm max - 112cal
3) - 1m - 10:31(10:31/m) - 174bpm avge - 183bpm max - 113cal
4) - 1m - 10:39(10:39/m) - 173bpm avge - 181bpm max - 113cal
5) - 1m - 11:48(11:48/m) - 175bpm avge - 183bpm max - 112cal
6) - 1m - 10:54(10:54/m) - 178bpm avge - 182bpm max - 114cal
7) - 1m - 11:24(11:24/m) - 178bpm avge - 182bpm max - 114cal
8) - 1m - 11:11(11:11/m) - 179bpm avge - 183bpm max - 115cal
9) - 1m - 11:32(11:32/m) - 181bpm avge - 185bpm max - 111cal
10) - 1m - 11:53(11:53/m) - 181bpm avge - 184bpm max - 113cal
11) - 1m - 11:25(11:26/m) - 182bpm avge - 186bpm max - 113cal
12) - 1m - 11:50(11:50/m) - 184bpm avge - 189bpm max - 111cal
13) - 0.16m - 2:40(16:36/m) - 178bpm avge - 186bpm max - 14cal
14) - 1m - 11:38(11:38/m) - 184bpm avge - 187bpm max - 111cal
15) - 1m - 12:00(12:00/m) - 183bpm avge - 190bpm max - 108cal
16) - 1m - 12:50(12:50/m) - 179bpm avge - 182bpm max - 93cal
17) - 1m - 12:25(12:25/m) - 174bpm avge - 179bpm max - 92cal
18) - 1m - 13:00(13:00/m) - 176bpm avge - 179bpm max - 95cal
19) - 1m - 14:30(14:30/m) - 170bpm avge - 175bpm max - 86cal
20) - 1m - 14:38(14:39/m) - 170bpm avge - 173bpm max - 123cal
21) - 1m - 14:09(14:09/m) - 162bpm avge - 167bpm max - 99cal
22) - 1m - 15:52(15:52/m) - 158bpm avge - 169bpm max - 83cal
23) - 1m - 14:57(14:57/m) - 160bpm avge - 168bpm max - 76cal
24) - 1m - 14:08(14:08/m) - 164bpm avge - 174bpm max - 81cal
25) - 1m - 12:26(12:26/m) - 162bpm avge - 168bpm max - 78cal
26) - 1m - 14:05(14:06/m) - 167bpm avge - 171bpm max - 82cal
27) - 1m - 13:14(13:14/m) - 167bpm avge - 170bpm max - 94cal
28) - 0.48m - 5:48(12:02/m) - 171bpm avge - 176bpm max - 51cal
Heart Rate Zone Summary
====
HR Zone: 60-152bpm (Sub 70%): 2.4%
HR Zone: 152-159bpm (71-75%): 2.2%
HR Zone: 159-166bpm (76-80%): 19.8%
HR Zone: 166-172bpm (81-85%): 23.4%
HR Zone: 172-179bpm (86-90%): 21.8%
HR Zone: 179-185bpm (91-95%): 28.8%
HR Zone: 185-192bpm (96-100%): 1.7%
Pace Zone Summary
====
Pace Zone: 9:20-9:39/mile: 1.5%
Pace Zone: 9:40-9:59/mile: 3.1%
Pace Zone: 10:00-10:19/mile: 4%
Pace Zone: 10:20-10:39/mile: 6.3%
Pace Zone: 10:40-10:59/mile: 6.6%
Pace Zone: 11:00-11:19/mile: 7.5%
Pace Zone: 11:20-11:39/mile: 7.5%
Pace Zone: 11:40-11:59/mile: 7.5%
Pace Zone: 12:00-12:19/mile: 7.2%
Pace Zone: 12:20-12:39/mile: 6.3%
Pace Zone: 12:40-12:59/mile: 5.1%
Pace Zone: 13:00-13:19/mile: 3.7%
Pace Zone: 13:20-13:39/mile: 4.1%
Pace Zone: 13:40-13:59/mile: 3.3%
Pace Zone: 14:00-14:19/mile: 3.2%
Pace Zone: 14:20-14:39/mile: 2.3%
Pace Zone: 14:40-14:59/mile: 2.2%
Pace Zone: 15:00-15:19/mile: 1.3%
12:14 10:24 10:31 10:39 11:48 10:54 11:24 11:11 11:32 11:53 11:25 11:50 2:40 11:38 12:00 12:50 12:25 13:00 14:30 14:38 14:09 15:52 14:57 14:08 12:26 14:05 13:14 5:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
12:14 |
12:14 |
12:14 |
159 121-176 |
1945 |
2/8 |
2.00 |
22:38 |
10:24 |
10:24 |
174 165-181 |
1809 |
8/8 |
3.00 |
33:09 |
10:31 |
10:31 |
174 167-183 |
1831 |
14/20 |
4.00 |
43:49 |
10:40 |
10:40 |
173 167-180 |
1844 |
2/20 |
5.00 |
55:37 |
11:49 |
11:49 |
175 154-183 |
2068 |
5/7 |
6.00 |
1:06:32 |
10:54 |
10:54 |
178 173-182 |
1942 |
4/6 |
7.00 |
1:17:56 |
11:24 |
11:24 |
178 175-182 |
2029 |
7/9 |
8.00 |
1:29:07 |
11:11 |
11:11 |
179 175-183 |
2002 |
4/4 |
9.00 |
1:40:39 |
11:32 |
11:32 |
182 179-185 |
2099 |
7/2 |
10.00 |
1:52:31 |
11:52 |
11:52 |
181 165-184 |
2148 |
5/6 |
11.00 |
2:03:58 |
11:27 |
11:27 |
182 179-185 |
2084 |
2/6 |
12.00 |
2:15:48 |
11:50 |
11:50 |
184 181-189 |
2176 |
7/5 |
13.00 |
2:28:13 |
12:25 |
12:25 |
183 171-187 |
2272 |
14/8 |
14.00 |
2:40:09 |
11:56 |
11:56 |
184 180-190 |
2195 |
8/11 |
15.00 |
2:52:24 |
12:16 |
12:16 |
181 179-182 |
2220 |
3/6 |
16.00 |
3:05:15 |
12:50 |
12:50 |
174 162-181 |
2234 |
3/6 |
17.00 |
3:18:02 |
12:47 |
12:47 |
177 174-179 |
2262 |
6/7 |
18.00 |
3:32:40 |
14:38 |
14:38 |
171 160-179 |
2503 |
6/4 |
19.00 |
3:47:08 |
14:28 |
14:28 |
171 166-173 |
2474 |
6/6 |
20.00 |
4:01:15 |
14:07 |
14:07 |
164 158-167 |
2315 |
4/7 |
21.00 |
4:17:22 |
16:07 |
16:07 |
157 140-166 |
2531 |
6/3 |
22.00 |
4:32:05 |
14:43 |
14:43 |
161 150-169 |
2369 |
11/8 |
23.00 |
4:46:17 |
14:12 |
14:12 |
163 156-174 |
2316 |
7/2 |
24.00 |
5:00:21 |
14:04 |
14:04 |
162 159-166 |
2278 |
11/6 |
25.00 |
5:13:08 |
12:47 |
12:47 |
166 162-171 |
2122 |
11/10 |
26.00 |
5:26:24 |
13:16 |
13:16 |
167 156-170 |
2215 |
15/11 |
26.64 |
5:34:07 |
7:43 |
12:07 |
170 167-176 |
2059 |
4/5 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:54 |
35.59% |
More |
800m |
5:01 |
10:05 |
38.74% |
More |
1km |
6:16 |
10:06 |
40.38% |
More |
Mile |
10:15 |
10:15 |
42.29% |
More |
5k |
32:35 |
10:29 |
46.45% |
More |
5 miles |
54:08 |
10:50 |
45.59% |
More |
10k |
1:07:53 |
10:55 |
45.49% |
More |
10 miles |
1:51:24 |
11:08 |
45.54% |
More |
Half |
2:28:37 |
11:21 |
44.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
46.50 |
5km |
32:04 |
10:19 |
47.20 |
5M |
53:53 |
10:47 |
45.79 |
10km |
1:08:18 |
11:00 |
45.21 |
10M |
1:54:45 |
11:29 |
44.21 |
Half |
2:34:03 |
11:46 |
42.95 |
20M |
4:04:23 |
12:13 |
42.48 |
Mara |
5:28:04 |
12:31 |
41.83 |
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59 minute PB - good job!