Sun 21st Apr 2013 at 10:00am by AntClark
Run > Race
-
Time
2:41:01
-
Miles
26.32
-
Min/mi
6:07
-
Pacing
90%
-
WAVA
76.34
-
Cals
3400
-
Asc(m)
206
-
Hillscore
4
-
Surface
Road
Notes & Comments
5 comments
Virgin London Marathon 2013
WOW still a little in shock, Mile 16 and 19 are a bit strange due to the underpasses I don't think they were that slow. But mile 23, 25 and 26 were a little slower (improvement to be made)
5k splits
18:28
18:58
18:54
18:52
18:39
19:04
19:19
19:58
Split Summary
====
1) - 1m - 5:56(5:56/m) - 128cal
2) - 1m - 6:01(6:01/m) - 129cal
3) - 1m - 5:52(5:52/m) - 131cal
4) - 1m - 6:00(6:00/m) - 131cal
5) - 1m - 6:02(6:02/m) - 129cal
6) - 1m - 6:06(6:06/m) - 130cal
7) - 1m - 5:52(5:52/m) - 129cal
8) - 1m - 5:59(5:59/m) - 130cal
9) - 1m - 6:04(6:04/m) - 129cal
10) - 1m - 6:00(6:00/m) - 129cal
11) - 1m - 6:02(6:02/m) - 129cal
12) - 1m - 6:02(6:02/m) - 130cal
13) - 1m - 6:03(6:03/m) - 130cal
14) - 1m - 5:56(5:56/m) - 129cal
15) - 1m - 5:52(5:52/m) - 130cal
16) - 1m - 6:36(6:36/m) - 132cal
17) - 1m - 6:07(6:07/m) - 129cal
18) - 1m - 6:11(6:11/m) - 132cal
19) - 1m - 6:34(6:34/m) - 133cal
20) - 1m - 6:10(6:10/m) - 132cal
21) - 1m - 6:10(6:10/m) - 130cal
22) - 1m - 6:14(6:14/m) - 131cal
23) - 1m - 6:23(6:23/m) - 131cal
24) - 1m - 6:05(6:05/m) - 103cal
25) - 1m - 6:29(6:29/m) - 133cal
26) - 1m - 6:23(6:23/m) - 130cal
27) - 0.32m - 1:54(5:56/m) - 41cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.2%
Pace Zone: 5:00-5:19/mile: 3.9%
Pace Zone: 5:20-5:39/mile: 11%
Pace Zone: 5:40-5:59/mile: 25.5%
Pace Zone: 6:00-6:19/mile: 30%
Pace Zone: 6:20-6:39/mile: 13.6%
Pace Zone: 6:40-6:59/mile: 5%
Pace Zone: 7:00-7:19/mile: 2.3%
Pace Zone: 7:20-7:39/mile: 1.2%
5:56 6:01 5:52 6:00 6:02 6:06 5:52 5:59 6:04 6:00 6:02 6:02 6:03 5:56 5:52 6:36 6:07 6:11 6:34 6:10 6:10 6:14 6:23 6:05 6:29 6:23 1:54
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
5:56 |
5:56 |
5:56 |
2/6 |
| 2.00 |
11:57 |
6:01 |
6:01 |
7/7 |
| 3.00 |
17:48 |
5:52 |
5:52 |
15/34 |
| 4.00 |
23:48 |
6:00 |
6:00 |
2/17 |
| 5.00 |
29:51 |
6:03 |
6:03 |
6/8 |
| 6.00 |
35:57 |
6:06 |
6:06 |
5/6 |
| 7.00 |
41:49 |
5:52 |
5:52 |
7/9 |
| 8.00 |
47:48 |
5:59 |
5:59 |
5/4 |
| 9.00 |
53:52 |
6:04 |
6:04 |
8/3 |
| 10.00 |
59:52 |
6:00 |
6:00 |
7/9 |
| 11.00 |
1:05:53 |
6:02 |
6:02 |
4/4 |
| 12.00 |
1:11:55 |
6:02 |
6:02 |
6/4 |
| 13.00 |
1:17:58 |
6:03 |
6:03 |
16/10 |
| 14.00 |
1:23:54 |
5:56 |
5:56 |
7/8 |
| 15.00 |
1:29:45 |
5:51 |
5:51 |
1/5 |
| 16.00 |
1:36:21 |
6:36 |
6:36 |
3/6 |
| 17.00 |
1:42:28 |
6:07 |
6:07 |
6/7 |
| 18.00 |
1:48:40 |
6:12 |
6:12 |
5/4 |
| 19.00 |
1:55:14 |
6:34 |
6:34 |
4/3 |
| 20.00 |
2:01:23 |
6:10 |
6:10 |
7/5 |
| 21.00 |
2:07:33 |
6:10 |
6:10 |
5/4 |
| 22.00 |
2:13:47 |
6:14 |
6:14 |
4/7 |
| 23.00 |
2:20:11 |
6:24 |
6:24 |
7/2 |
| 24.00 |
2:26:16 |
6:05 |
6:05 |
12/15 |
| 25.00 |
2:32:46 |
6:30 |
6:30 |
11/14 |
| 26.00 |
2:39:08 |
6:23 |
6:23 |
9/10 |
| 26.32 |
2:41:02 |
1:54 |
5:57 |
3/2 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:15 |
5:00 |
59.65% |
More |
| 800m |
2:46 |
5:35 |
60.98% |
More |
| 1km |
3:30 |
5:38 |
63.32% |
More |
| Mile |
5:47 |
5:47 |
66.57% |
More |
| 5k |
18:23 |
5:55 |
71.05% |
More |
| 5 miles |
29:51 |
5:58 |
71.35% |
More |
| 10k |
37:04 |
5:58 |
71.86% |
More |
| 10 miles |
59:51 |
5:59 |
73.60% |
More |
| Half |
1:18:21 |
5:59 |
74.40% |
More |
| 20 miles |
2:01:23 |
6:04 |
75.52% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:02 |
5:02 |
76.45 |
| 5km |
16:43 |
5:23 |
78.11 |
| 5M |
27:41 |
5:32 |
76.91 |
| 10km |
34:52 |
5:37 |
76.41 |
| 10M |
57:44 |
5:46 |
76.29 |
| Half |
1:16:51 |
5:52 |
75.27 |
| 20M |
2:00:21 |
6:01 |
76.17 |
| Mara |
2:40:14 |
6:07 |
76.28 |
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What a huge improvement! Well deserved after training & races in run up and keeping it controlled on those late stage glitches. Stunning performance mate
Cracking run Ant. Totally made up for you!!
Yeah Ant, I was quite disappointed with your split for mile 16. What were you thinking
The improvements you have made are keeping me motivated to try and go faster but the giving up alcohol is a step to far for me!
Most impressive improvement I've ever seen. It's one thing to take 10mins off when you're running 5hrs but quite another at 2.50.