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Sun 21st Apr 2013 at 10:00am by Kieren

Run > Race
  • warm
  • Time
    4:31:53
  • Miles
    26.73
  • Min/mi
    10:10
  • Pacing
    52.5%
  • WAVA
    45.37
  • Cals
    3485
  • BPM
    162
  • %MHR
    83.7
  • B/mi
    1652
  • Asc(m)
    184
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Virgin London Marathon:

Great to be back. Everything went to plan & despite less than 180 training miles, all the squats and time in the gym to make up the deficit really paid off. Caffeine gels late in the race were a mistake as I got high on them & went too fast

Split Summary

====

1) - 1km - 6:03(6:03/km) - 150bpm avge - 159bpm max - 81cal

2) - 1km - 6:15(6:15/km) - 157bpm avge - 161bpm max - 82cal

3) - 1km - 5:56(5:56/km) - 157bpm avge - 160bpm max - 81cal

4) - 1km - 5:59(5:59/km) - 157bpm avge - 160bpm max - 81cal

5) - 1km - 5:55(5:55/km) - 155bpm avge - 160bpm max - 81cal

6) - 1km - 5:55(5:55/km) - 159bpm avge - 163bpm max - 81cal

7) - 1km - 6:15(6:15/km) - 157bpm avge - 159bpm max - 82cal

8) - 1km - 6:28(6:28/km) - 156bpm avge - 159bpm max - 83cal

9) - 1km - 6:30(6:30/km) - 154bpm avge - 158bpm max - 82cal

10) - 1km - 6:22(6:22/km) - 153bpm avge - 156bpm max - 83cal

11) - 1km - 6:21(6:21/km) - 153bpm avge - 157bpm max - 82cal

12) - 1km - 6:14(6:14/km) - 155bpm avge - 158bpm max - 82cal

13) - 1km - 6:11(6:11/km) - 154bpm avge - 158bpm max - 82cal

14) - 1km - 6:09(6:09/km) - 156bpm avge - 159bpm max - 82cal

15) - 1km - 6:29(6:29/km) - 159bpm avge - 163bpm max - 83cal

16) - 1km - 6:53(6:53/km) - 156bpm avge - 162bpm max - 80cal

17) - 1km - 6:08(6:08/km) - 160bpm avge - 164bpm max - 82cal

18) - 1km - 6:12(6:12/km) - 160bpm avge - 166bpm max - 82cal

19) - 1km - 6:17(6:17/km) - 162bpm avge - 166bpm max - 82cal

20) - 1km - 6:23(6:23/km) - 160bpm avge - 164bpm max - 84cal

21) - 1km - 6:33(6:33/km) - 160bpm avge - 167bpm max - 83cal

22) - 1km - 6:31(6:31/km) - 159bpm avge - 163bpm max - 84cal

23) - 1km - 6:17(6:17/km) - 161bpm avge - 166bpm max - 82cal

24) - 1km - 6:21(6:21/km) - 161bpm avge - 163bpm max - 83cal

25) - 1km - 6:39(6:39/km) - 161bpm avge - 165bpm max - 64cal

26) - 1km - 6:48(6:48/km) - 161bpm avge - 163bpm max - 83cal

27) - 1km - 6:36(6:36/km) - 162bpm avge - 165bpm max - 83cal

28) - 1km - 6:32(6:32/km) - 166bpm avge - 170bpm max - 82cal

29) - 1km - 6:38(6:38/km) - 165bpm avge - 168bpm max - 85cal

30) - 1km - 6:26(6:26/km) - 164bpm avge - 169bpm max - 86cal

31) - 1km - 7:10(7:10/km) - 163bpm avge - 167bpm max - 94cal

32) - 1km - 6:43(6:43/km) - 164bpm avge - 169bpm max - 86cal

33) - 1km - 6:36(6:36/km) - 167bpm avge - 171bpm max - 83cal

34) - 1km - 6:13(6:13/km) - 170bpm avge - 174bpm max - 82cal

35) - 1km - 6:13(6:13/km) - 171bpm avge - 174bpm max - 84cal

36) - 1km - 6:53(6:53/km) - 160bpm avge - 176bpm max - 75cal

37) - 1km - 5:23(5:23/km) - 179bpm avge - 186bpm max - 81cal

38) - 1km - 5:39(5:39/km) - 170bpm avge - 184bpm max - 80cal

39) - 1km - 7:01(7:01/km) - 171bpm avge - 177bpm max - 67cal

40) - 1km - 4:47(4:47/km) - 169bpm avge - 176bpm max - 64cal

41) - 1km - 6:26(6:26/km) - 168bpm avge - 176bpm max - 79cal

42) - 1km - 6:20(6:20/km) - 172bpm avge - 178bpm max - 81cal

43) - 1km - 6:08(6:08/km) - 169bpm avge - 186bpm max - 76cal

44) - 0.01km - 2(3:58/km) - 186bpm avge - 186bpm max

Heart Rate Zone Summary

====

HR Zone: 47-159bpm (Sub 70%): 29.8%

HR Zone: 159-167bpm (71-75%): 44.3%

HR Zone: 167-175bpm (76-80%): 21.3%

HR Zone: 175-183bpm (81-85%): 3.7%

HR Zone: 183-191bpm (86-90%): 0.9%

Pace Zone Summary

====

Pace Zone: 4:20-4:39/km: 1.5%

Pace Zone: 4:40-4:59/km: 2.7%

Pace Zone: 5:00-5:19/km: 4.9%

Pace Zone: 5:20-5:39/km: 8.3%

Pace Zone: 5:40-5:59/km: 12.7%

Pace Zone: 6:00-6:19/km: 15.6%

Pace Zone: 6:20-6:39/km: 14.6%

Pace Zone: 6:40-6:59/km: 11.5%

Pace Zone: 7:00-7:19/km: 6.6%

Pace Zone: 7:20-7:39/km: 4.7%

Pace Zone: 7:40-7:59/km: 2.7%

Pace Zone: 8:00-8:19/km: 1.8%

Pace Zone: 8:20-8:39/km: 1.5%
6:03 6:15 5:56 5:59 5:55 5:55 6:15 6:28 6:30 6:22 6:21 6:14 6:11 6:09 6:29 6:53 6:08 6:12 6:17 6:23 6:33 6:31 6:17 6:21 6:39 6:48 6:36 6:32 6:38 6:26 7:10 6:43 6:36 6:13 6:13 6:53 5:23 5:39 7:01 4:47 6:26 6:20 6:08 2

Map
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Multigraph

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

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 0 0 0 154 154-154 0 3/3
2.00 0 0 0 154 154-154 1 9/4
3.00 1 1 1 154 154-154 2 1/8
4.00 2 1 1 154 154-154 3 5/5
5.00 4:41 4:39 4:39 156 154-158 724 2/4
6.00 15:03 10:22 10:22 154 151-158 1596 8/4
7.00 25:14 10:11 10:11 153 151-157 1559 7/4
8.00 35:17 10:03 10:03 154 152-158 1547 2/6
9.00 45:20 10:03 10:03 157 152-163 1579 4/3
10.00 56:07 10:47 10:47 157 142-162 1693 16/9
11.00 1:05:57 9:50 9:50 160 157-164 1573 7/8
12.00 1:16:11 10:14 10:14 161 158-166 1649 4/5
13.00 1:26:37 10:26 10:26 160 156-167 1668 3/4
14.00 1:37:06 10:29 10:29 160 157-166 1677 6/8
15.00 1:47:08 10:02 10:02 161 158-163 1617 4/5
16.00 1:58:00 10:51 10:51 161 157-165 1748 7/4
17.00 2:08:42 10:42 10:42 162 157-168 1733 4/4
18.00 2:19:15 10:34 10:34 166 162-170 1753 6/4
19.00 2:30:21 11:05 11:05 164 151-169 1819 4/3
20.00 2:41:09 10:48 10:48 164 156-169 1771 7/3
21.00 2:51:23 10:14 10:14 168 164-174 1720 7/7
22.00 3:02:11 10:48 10:48 165 145-174 1783 6/6
23.00 3:11:11 9:00 9:00 175 159-186 1575 13/6
24.00 3:20:10 8:58 8:58 171 158-184 1535 2/16
25.00 3:30:15 10:05 10:05 169 147-176 1704 12/7
26.00 3:40:20 10:06 10:06 170 159-178 1716 15/10
26.72 3:47:31 7:11 9:54 170 159-186 1683 6/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 186 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 3.7% 10:18

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:18 40.61% More
    800m 3:51 7:45 43.72% More
    1km 4:55 7:54 45.33% More
    Mile 8:35 8:35 45.28% More
    5k 29:44 9:34 43.60% More
    5 miles 49:36 9:55 42.79% More
    10k 1:03:00 10:08 42.15% More
    10 miles 1:42:24 10:14 42.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:12 7:12 54.03
    5km 25:13 8:07 51.43
    5M 42:40 8:32 49.75
    10km 54:14 8:44 48.96
    10M 1:31:45 9:11 47.36
    Half 2:03:39 9:26 46.29
    20M 3:17:20 9:52 45.55
    Mara 4:25:56 10:09 45.31

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