Sun 13th Apr 2014 at 10:00am by CT
Run > Race
- warm
-
Time
3:23:46
-
Miles
26.50
-
Min/mi
7:41
-
Pacing
92%
-
WAVA
74.17
-
Cals
3157
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Virgin Money London Marathon
Warm day. Good final experience of Championship start. Watching it back on TV I feel very lucky to have to have experienced that for the last 3 years - starting so close to the elite men.
Generally felt quite comfortable & ran on feel rather than looking at my watch - wouldn't have been able to go any faster anyway. Got really choked up seeing the D88s at half way as there were so many of them. A load more shouted out for me around the course which was great.
My foot was generally OK till about 14 miles then it started to ache. Started to feel a bit rubbish around mile 17 but not as bad as I've felt before. Was able to pick it up a bit in the last 3 miles and finish stronger than previously. The last mile goes on for so long though!
My time was actually faster than I realistically hoped (sub-3:30) but I still couldn't help feeling a little disappointed. Medal this year is really good however, glad to get round for that alone.
Split Summary
===
1) 1.01m - 7:31(7:27/m) 117cal
2) 1.02m - 7:38(7:28/m) 123cal
3) 0.98m - 7:07(7:14/m) 117cal
4) 1.02m - 7:36(7:26/m) 122cal
5) 0.98m - 7:27(7:34/m) 118cal
6) 1.02m - 7:43(7:34/m) 123cal
7) 1.01m - 7:44(7:38/m) 122cal
8) 1m - 7:31(7:29/m) 121cal
9) 0.98m - 7:31(7:40/m) 118cal
10) 1.04m - 7:53(7:34/m) 125cal
11) 1m - 7:30(7:32/m) 119cal
12) 1.01m - 7:46(7:42/m) 122cal
13) 0.99m - 7:39(7:45/m) 120cal
14) 2.03m - 15:19(7:33/m) 244cal
15) 1.08m - 7:53(7:17/m) 113cal
16) 1.01m - 7:52(7:46/m) 123cal
17) 1.03m - 8:03(7:49/m) 123cal
18) 0.89m - 8:02(9:02/m) 127cal
19) 1.03m - 7:56(7:44/m) 129cal
20) 1m - 8:01(8:01/m) 120cal
21) 1.01m - 8:21(8:15/m) 120cal
22) 0.99m - 8:05(8:09/m) 121cal
23) 1.08m - 7:51(7:17/m) 97cal
24) 1.03m - 8:13(7:57/m) 122cal
25) 1.02m - 7:56(7:47/m) 124cal
26) 0.23m - 1:41(7:27/m) 27cal
7:31 7:38 7:07 7:36 7:27 7:43 7:44 7:31 7:31 7:53 7:30 7:46 7:39 15:19 7:53 7:52 8:03 8:02 7:56 8:01 8:21 8:05 7:51 8:13 7:56 1:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
7:25 |
7:25 |
7:25 |
6/2 |
2.00 |
14:54 |
7:29 |
7:29 |
10/7 |
3.00 |
22:04 |
7:11 |
7:11 |
0/29 |
4.00 |
29:31 |
7:27 |
7:27 |
3/17 |
5.00 |
37:03 |
7:32 |
7:32 |
2/6 |
6.00 |
44:39 |
7:36 |
7:36 |
6/6 |
7.00 |
52:16 |
7:37 |
7:37 |
8/9 |
8.00 |
59:46 |
7:30 |
7:30 |
4/3 |
9.00 |
1:07:24 |
7:38 |
7:38 |
5/2 |
10.00 |
1:14:57 |
7:33 |
7:33 |
3/6 |
11.00 |
1:22:31 |
7:34 |
7:34 |
6/5 |
12.00 |
1:30:12 |
7:40 |
7:40 |
6/5 |
13.00 |
1:37:53 |
7:41 |
7:41 |
18/11 |
14.00 |
1:45:30 |
7:37 |
7:37 |
3/6 |
15.00 |
1:53:00 |
7:31 |
7:31 |
3/6 |
16.00 |
2:00:37 |
7:37 |
7:37 |
5/7 |
17.00 |
2:08:16 |
7:38 |
7:38 |
5/6 |
18.00 |
2:16:05 |
7:50 |
7:50 |
7/4 |
19.00 |
2:23:22 |
7:17 |
7:17 |
3/3 |
20.00 |
2:30:51 |
7:29 |
7:29 |
2/5 |
21.00 |
2:38:55 |
8:03 |
8:03 |
6/1 |
22.00 |
2:47:07 |
8:12 |
8:12 |
9/7 |
23.00 |
2:55:14 |
8:07 |
8:07 |
9/5 |
24.00 |
3:02:36 |
7:22 |
7:22 |
19/8 |
25.00 |
3:10:22 |
7:46 |
7:46 |
10/12 |
26.00 |
3:18:08 |
7:46 |
7:46 |
15/13 |
26.68 |
3:23:19 |
5:11 |
7:40 |
5/7 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:18 |
5:12 |
74.26% |
More |
800m |
3:11 |
6:25 |
65.77% |
More |
1km |
4:10 |
6:42 |
65.67% |
More |
Mile |
6:57 |
6:57 |
67.21% |
More |
5k |
22:45 |
7:19 |
71.68% |
More |
5 miles |
37:03 |
7:25 |
71.81% |
More |
10k |
46:15 |
7:27 |
72.02% |
More |
10 miles |
1:14:56 |
7:30 |
73.20% |
More |
Half |
1:38:32 |
7:31 |
73.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:19 |
6:19 |
73.89 |
5km |
21:00 |
6:46 |
77.66 |
5M |
34:47 |
6:57 |
76.50 |
10km |
43:48 |
7:03 |
76.05 |
10M |
1:12:32 |
7:15 |
75.63 |
Half |
1:36:34 |
7:22 |
74.18 |
20M |
2:31:13 |
7:34 |
74.50 |
Mara |
3:21:19 |
7:41 |
74.09 |
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