Sun 6th Apr 2014 at 7:00am by gump
Run > Race
-
Time
3:15:39
-
Miles
26.43
-
Min/mi
7:24
-
Pacing
86%
-
WAVA
68.00
-
Cals
3544
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
2 comments
Reasonably happy. although wish I had worked harder to get sub 3:15! Good consolidation of Frankfurt time and actually finished stronger, although tunnels f-ed me up a bit thus all the stupid splits etc!! Lost reception, then steep climbs out of the tunnels etc!!!
Went too cautious early and died a bit early (although think tunnels played a part!)
6:18 pace for last 0.25 mile!! Wished I'd kicked earlier!!! Almost caught Waxi!! (Great PB for Waxi-well done!!)
Split Summary
===
1) 1m - 7:26(7:26/m) 136cal
2) 1m - 7:25(7:25/m) 139cal
3) 1m - 7:22(7:22/m) 138cal
4) 1m - 7:16(7:16/m) 138cal
5) 1m - 7:27(7:27/m) 138cal
6) 1m - 7:16(7:16/m) 138cal
7) 1m - 7:17(7:17/m) 137cal
8) 1m - 7:17(7:17/m) 138cal
9) 1m - 7:15(7:15/m) 138cal
10) 1m - 7:15(7:15/m) 138cal
11) 1m - 7:05(7:05/m) 137cal
12) 1m - 7:11(7:11/m) 137cal
13) 1m - 7:11(7:11/m) 137cal
14) 0.22m - 1:33(7:05/m) 30cal
15) 1m - 7:19(7:19/m) 139cal
16) 1m - 7:12(7:12/m) 137cal
17) 1m - 9:39(9:39/m) 108cal
18) 0.46m - 1:07(2:27/m) 23cal
19) 0.61m - 5:59(9:46/m) 82cal
20) 0.24m - 26(1:45/m) 11cal
21) 1m - 7:27(7:27/m) 131cal
22) 1m - 7:27(7:27/m) 139cal
23) 1m - 7:32(7:32/m) 139cal
24) 1m - 7:38(7:38/m) 139cal
25) 1m - 7:47(7:47/m) 139cal
26) 1m - 7:46(7:46/m) 139cal
27) 0.65m - 5:01(7:46/m) 90cal
28) 1m - 7:47(7:47/m) 138cal
29) 1m - 7:44(7:44/m) 138cal
30) 0.25m - 1:34(6:18/m) 33cal
Quick calculation is that split 17-20 was 2.31 miles in 17:11 (pace 7:28)
7:26 7:25 7:22 7:16 7:27 7:16 7:17 7:17 7:15 7:15 7:05 7:11 7:11 1:33 7:19 7:12 9:39 1:07 5:59 26 7:27 7:27 7:32 7:38 7:47 7:46 5:01 7:47 7:44 1:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
7:24 |
7:24 |
7:24 |
1/2 |
2.00 |
14:49 |
7:25 |
7:25 |
4/1 |
3.00 |
22:09 |
7:20 |
7:20 |
1/3 |
4.00 |
29:20 |
7:12 |
7:12 |
4/3 |
5.00 |
36:43 |
7:23 |
7:23 |
14/5 |
6.00 |
43:58 |
7:14 |
7:14 |
12/7 |
7.00 |
51:15 |
7:18 |
7:18 |
3/5 |
8.00 |
58:29 |
7:14 |
7:14 |
8/4 |
9.00 |
1:05:40 |
7:11 |
7:11 |
13/8 |
10.00 |
1:12:58 |
7:17 |
7:17 |
15/11 |
11.00 |
1:20:05 |
7:07 |
7:07 |
0/14 |
12.00 |
1:27:13 |
7:09 |
7:09 |
8/11 |
13.00 |
1:34:20 |
7:07 |
7:07 |
6/19 |
14.00 |
1:41:30 |
7:10 |
7:10 |
3/1 |
15.00 |
1:48:42 |
7:12 |
7:12 |
1/7 |
16.00 |
1:55:58 |
7:16 |
7:16 |
12/7 |
17.00 |
2:03:07 |
7:09 |
7:09 |
5/5 |
18.00 |
2:11:52 |
8:45 |
8:45 |
6/6 |
19.00 |
2:19:16 |
7:24 |
7:24 |
5/7 |
20.00 |
2:26:42 |
7:26 |
7:26 |
7/1 |
21.00 |
2:34:10 |
7:28 |
7:28 |
4/4 |
22.00 |
2:41:58 |
7:49 |
7:49 |
18/2 |
23.00 |
2:49:41 |
7:42 |
7:42 |
0/3 |
24.00 |
2:57:23 |
7:42 |
7:42 |
6/10 |
25.00 |
3:05:07 |
7:45 |
7:45 |
0/7 |
26.00 |
3:12:41 |
7:34 |
7:34 |
9/1 |
26.14 |
3:13:32 |
51 |
6:15 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:06 |
53.01% |
More |
800m |
3:19 |
6:40 |
56.51% |
More |
1km |
4:12 |
6:46 |
58.15% |
More |
Mile |
6:56 |
6:56 |
60.06% |
More |
5k |
22:01 |
7:05 |
64.31% |
More |
5 miles |
35:39 |
7:08 |
64.58% |
More |
10k |
44:24 |
7:09 |
64.72% |
More |
10 miles |
1:11:51 |
7:11 |
66.07% |
More |
Half |
1:34:33 |
7:13 |
66.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:05 |
6:05 |
68.43 |
5km |
20:14 |
6:31 |
69.97 |
5M |
33:30 |
6:42 |
68.73 |
10km |
42:10 |
6:47 |
68.16 |
10M |
1:09:50 |
6:59 |
67.98 |
Half |
1:32:58 |
7:06 |
67.02 |
20M |
2:25:36 |
7:17 |
67.81 |
Mara |
3:13:51 |
7:24 |
67.91 |
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It's always a fine line if bursting your gut at the start to die at the end or leaving something in reserve. Personally I think you ran a spot on marathon. 😁
Fantastic effort Gump well done x