Run > Race

VLM 2013. Really, very pleased with that.
Small cereal breakfast at 6:30. Cereal bar on train. Banana at start area. Gel at about 30 min to go. Bottle of lucozade over the 7-9 period. Gel at 5 min to go.
5 gels on course. Warmer than all of Spring so far, and put plenty of water from each bottle over me, as well as drinking a little more than usual.
Felt quite hard quite early, in the legs - my legs never felt very fresh during taper at all. And wasn't optimistic about my chances therefore from about 8m up to around 17/18. But it hadn't got significantly harder, and realised that it might just be still on. Expected the Highway / Embankment stretch to be tough going in to what breeze there was, but it was OK. slowly kept raising the effort, and I was only really sure at 24m. Shame I couldn't quite get under the gun time of 3:00, think it was about 5 seconds over. Spoils the finish line photos/red button coverage a bit
Given the doubts I had, the step-down in miles from last summer/autumn, and the disappointing results in some key sessions - that might just about be the race I'm most proud of. So far.

Split Time Of Day Time Diff min/km km/h
5K 10:22:07 00:21:08 21:08 04:14 14.20
10K 10:43:26 00:42:27 21:19 04:16 14.07
15K 11:05:00 01:04:01 21:34 04:19 13.91
20K 11:26:17 01:25:19 21:18 04:16 14.09
HALF 11:30:51 01:29:52 04:33 04:10 14.46
25K 11:47:25 01:46:26 16:34 04:15 14.14
30K 12:08:42 02:07:44 21:18 04:16 14.09
35K 12:30:05 02:29:06 21:22 04:17 14.03
40K 12:51:06 02:50:07 21:01 04:13 14.28
Finish time 13:00:07 02:59:09 09:02 04:07 14.59

Place (M/W) 1168
Place (AC) 253
Place (overall) 1212
Finish time 02:59:09

Position overall (corrected later): 1219th
Position at HW: 3197th

Over final 7 km:
You passed 326 runners
And 4 passed you

(schoolboy error of forgetting to switch off auto-lap! So 2 laps happened at mile 1, deliberately missed mile 2, and we're back on track again)

Split Summary

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1) - 1m - 6:51(6:51/m) - 149bpm avge - 158bpm max - 118cal

2) - 0.01m - 3(6:59/m) - 156bpm avge - 156bpm max

3) - 2.03m - 13:43(6:45/m) - 153bpm avge - 159bpm max - 247cal

4) - 1m - 6:38(6:40/m) - 152bpm avge - 160bpm max - 120cal

5) - 0.98m - 6:41(6:48/m) - 152bpm avge - 157bpm max - 119cal

6) - 1.02m - 7:04(6:55/m) - 153bpm avge - 156bpm max - 124cal

7) - 1.01m - 7:01(6:57/m) - 151bpm avge - 154bpm max - 122cal

8) - 1m - 6:51(6:51/m) - 152bpm avge - 155bpm max - 121cal

9) - 0.99m - 6:54(6:57/m) - 151bpm avge - 156bpm max - 121cal

10) - 1.01m - 6:54(6:48/m) - 152bpm avge - 156bpm max - 123cal

11) - 1.01m - 6:51(6:46/m) - 153bpm avge - 156bpm max - 122cal

12) - 1m - 6:48(6:50/m) - 154bpm avge - 156bpm max - 121cal

13) - 1.01m - 6:50(6:45/m) - 155bpm avge - 158bpm max - 123cal

14) - 1.02m - 6:53(6:44/m) - 155bpm avge - 159bpm max - 124cal

15) - 0.99m - 6:38(6:40/m) - 154bpm avge - 157bpm max - 121cal

16) - 1m - 6:56(6:57/m) - 155bpm avge - 158bpm max - 114cal

17) - 1.01m - 6:55(6:51/m) - 155bpm avge - 158bpm max - 123cal

18) - 0.98m - 6:49(6:57/m) - 156bpm avge - 159bpm max - 124cal

19) - 0.98m - 6:57(7:05/m) - 156bpm avge - 160bpm max - 125cal

20) - 1.03m - 6:52(6:40/m) - 155bpm avge - 158bpm max - 131cal

21) - 1.01m - 6:53(6:51/m) - 157bpm avge - 159bpm max - 122cal

22) - 1m - 6:48(6:48/m) - 157bpm avge - 159bpm max - 121cal

23) - 1m - 6:43(6:44/m) - 159bpm avge - 161bpm max - 121cal

24) - 1.05m - 6:27(6:07/m) - 159bpm avge - 161bpm max - 96cal

25) - 1.06m - 7:07(6:44/m) - 159bpm avge - 162bpm max - 128cal

26) - 1.23m - 8:06(6:34/m) - 162bpm avge - 166bpm max - 150cal

Heart Rate Zone Summary

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HR Zone: 45-140bpm (Sub 70%): 0.4%

HR Zone: 140-146bpm (71-75%): 0.6%

HR Zone: 146-153bpm (76-80%): 24.6%

HR Zone: 153-160bpm (81-85%): 66.4%

HR Zone: 160-167bpm (86-90%): 7.9%

Pace Zone Summary

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Pace Zone: 5:20-5:39/mile: 1.2%

Pace Zone: 5:40-5:59/mile: 2.7%

Pace Zone: 6:00-6:19/mile: 9.5%

Pace Zone: 6:20-6:39/mile: 20.2%

Pace Zone: 6:40-6:59/mile: 31.9%

Pace Zone: 7:00-7:19/mile: 19.1%

Pace Zone: 7:20-7:39/mile: 6.1%

Pace Zone: 7:40-7:59/mile: 2.5%