Sat 5th Jan 2019 at 9:00am by MrMo
Run > Race
-
Time
3:53:45
-
Miles
26.30
-
Min/mi
8:53
-
Pacing
95.6%
-
WAVA
55.65
-
Stride(cm)
103
-
Cals
2534
-
Cadence
176
-
BPM
159
-
%MHR
82.3
-
B/mi
1413
-
Asc(m)
277
-
Surface
Road
Notes & Comments
Enigma Winter Marathon: 3:53:45 Pos xx/xx
Had to control myself today. This was my 13th marathon in 14 weeks and they've all been under 4 hours. I'm in a bit of a mess at the moment with a strained psoas, a strained glute, groin problems and hip aches.
So, whilst a sub-4 was always a desire, it wasn't important today. However, one thing that's not wrong with me this week is my energy and cardiovascular fitness. I'm ready to fly, but the body won't let me.
With all that in mind, I really enjoyed this and it was liberating to take it easy for most of today's race (I was pushing it in the last few miles, but until that I was easy).
1:57 first half and a 1:56 second half.
Now I will rest for two weeks.
Split Summary
===
1) 1m - 8:57(8:57/m) 136/148bpm 89cal 6.71/7.18mph
2) 1m - 9:04(9:04/m) 146/150bpm 97cal 6.62/6.89mph
3) 1m - 8:55(8:55/m) 149/157bpm 96cal 6.73/7.78mph
4) 1m - 8:59(8:59/m) 152/156bpm 100cal 6.68/6.99mph
5) 1m - 8:59(8:59/m) 155/162bpm 102cal 6.67/8.27mph
6) 1m - 9:01(9:01/m) 154/161bpm 97cal 6.66/8.95mph
7) 1m - 8:52(8:52/m) 153/158bpm 92cal 6.77/7.37mph
8) 1m - 8:57(8:57/m) 155/159bpm 94cal 6.7/6.97mph
9) 1m - 8:58(8:58/m) 157/162bpm 98cal 6.7/7.78mph
10) 1m - 8:45(8:45/m) 158/161bpm 97cal 6.86/7.53mph
11) 1m - 8:49(8:49/m) 156/161bpm 85cal 6.81/7.51mph
12) 1m - 8:47(8:47/m) 157/162bpm 84cal 6.84/9.96mph
13) 1m - 8:58(8:58/m) 160/163bpm 94cal 6.69/7.01mph
14) 1m - 8:46(8:46/m) 161/166bpm 94cal 6.85/7.35mph
15) 1m - 8:45(8:45/m) 161/165bpm 94cal 6.85/7.08mph
16) 1m - 8:49(8:49/m) 161/167bpm 91cal 6.8/7.16mph
17) 1m - 9:04(9:04/m) 160/164bpm 91cal 6.62/6.95mph
18) 1m - 8:43(8:43/m) 163/168bpm 93cal 6.88/7.28mph
19) 1m - 8:57(8:57/m) 165/167bpm 99cal 6.71/6.99mph
20) 1m - 9:01(9:01/m) 165/170bpm 99cal 6.66/7.35mph
21) 1m - 8:51(8:51/m) 166/168bpm 99cal 6.78/7.37mph
22) 1m - 8:57(8:57/m) 167/169bpm 102cal 6.7/7.45mph
23) 1m - 9:03(9:03/m) 166/170bpm 98cal 6.62/7.01mph
24) 1m - 8:58(8:58/m) 168/172bpm 105cal 6.7/6.93mph
25) 1m - 8:48(8:48/m) 171/174bpm 107cal 6.82/7.68mph
26) 1m - 8:33(8:33/m) 172/175bpm 106cal 7.02/7.51mph
27) 0.3m - 2:29(8:11/m) 174/177bpm 31cal 7.33/7.41mph
8:57 9:04 8:55 8:59 8:59 9:01 8:52 8:57 8:58 8:45 8:49 8:47 8:58 8:46 8:45 8:49 9:04 8:43 8:57 9:01 8:51 8:57 9:03 8:58 8:48 8:33 2:29
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.12 |
10:00 |
10:00 |
8:57 |
135 89-147 |
1208 |
178 174-182 |
11/11 |
| 2.23 |
20:00 |
10:00 |
9:01 |
146 141-150 |
1316 |
177 168-184 |
15/14 |
| 3.35 |
30:00 |
10:00 |
8:52 |
150 145-156 |
1330 |
177 170-180 |
17/18 |
| 4.47 |
40:00 |
10:00 |
8:59 |
153 148-160 |
1375 |
177 170-182 |
10/8 |
| 5.57 |
50:00 |
10:00 |
9:05 |
155 150-161 |
1408 |
176 170-180 |
7/7 |
| 6.70 |
1:00:00 |
10:00 |
8:52 |
154 151-158 |
1366 |
177 170-180 |
12/10 |
| 7.82 |
1:10:00 |
10:00 |
8:54 |
154 149-159 |
1371 |
177 174-178 |
9/12 |
| 8.93 |
1:20:00 |
10:00 |
9:00 |
156 152-162 |
1404 |
176 156-180 |
9/9 |
| 10.08 |
1:30:00 |
10:00 |
8:40 |
158 155-160 |
1370 |
177 170-180 |
9/12 |
| 11.20 |
1:40:00 |
10:00 |
8:57 |
155 150-160 |
1387 |
177 174-182 |
11/9 |
| 12.34 |
1:50:00 |
10:00 |
8:48 |
158 151-162 |
1390 |
177 170-180 |
12/13 |
| 13.46 |
2:00:00 |
10:00 |
8:55 |
161 156-166 |
1436 |
176 170-180 |
10/7 |
| 14.60 |
2:10:00 |
10:00 |
8:45 |
161 158-165 |
1408 |
176 168-180 |
13/10 |
| 15.74 |
2:20:00 |
10:00 |
8:46 |
162 158-167 |
1420 |
176 168-180 |
11/12 |
| 16.86 |
2:30:00 |
10:00 |
8:57 |
160 154-163 |
1431 |
175 168-178 |
12/9 |
| 17.99 |
2:40:00 |
10:00 |
8:49 |
162 158-168 |
1429 |
176 172-180 |
13/15 |
| 19.11 |
2:50:00 |
10:00 |
8:57 |
165 162-167 |
1478 |
175 172-178 |
11/11 |
| 20.22 |
3:00:00 |
10:00 |
8:59 |
165 161-170 |
1483 |
175 164-180 |
9/12 |
| 21.35 |
3:10:00 |
10:00 |
8:51 |
166 162-169 |
1468 |
174 170-178 |
14/11 |
| 22.45 |
3:20:00 |
10:00 |
9:07 |
166 163-169 |
1512 |
174 170-178 |
8/10 |
| 23.56 |
3:30:00 |
10:00 |
9:01 |
167 163-170 |
1506 |
174 168-180 |
13/15 |
| 24.70 |
3:40:00 |
10:00 |
8:45 |
170 167-172 |
1488 |
173 168-178 |
11/15 |
| 25.84 |
3:50:00 |
10:00 |
8:48 |
172 169-175 |
1513 |
172 168-176 |
12/7 |
| 26.30 |
3:53:45 |
3:45 |
8:04 |
174 172-176 |
1404 |
174 172-176 |
5/4 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
175 |
26.3 |
3:53:45 |
8:53 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:59 |
8:00 |
39.79% |
More |
| 800m |
4:04 |
8:11 |
45.24% |
More |
| 1km |
5:07 |
8:13 |
46.97% |
More |
| Mile |
8:24 |
8:24 |
48.80% |
More |
| 5k |
27:03 |
8:42 |
51.55% |
More |
| 5 miles |
43:57 |
8:47 |
51.57% |
More |
| 10k |
54:35 |
8:47 |
51.81% |
More |
| 10 miles |
1:28:16 |
8:50 |
52.90% |
More |
| Half |
1:55:56 |
8:51 |
53.26% |
More |
| 20 miles |
2:57:12 |
8:52 |
54.80% |
More |
| Mara |
3:52:51 |
8:53 |
55.60% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:51 |
6:51 |
59.86 |
| 5km |
23:17 |
7:30 |
59.88 |
| 5M |
38:55 |
7:47 |
58.23 |
| 10km |
49:12 |
7:55 |
57.47 |
| 10M |
1:22:16 |
8:14 |
56.76 |
| Half |
1:50:07 |
8:24 |
55.65 |
| 20M |
2:53:54 |
8:42 |
55.83 |
| Mara |
3:52:47 |
8:53 |
55.62 |
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