Sun 9th Oct 2011 at 9:00am by Nephi
Run > Race
-
Time
4:23:04
-
Miles
26.20
-
Min/mi
10:02
-
Pacing
42.1%
-
WAVA
49.62
-
Cals
3504
-
BPM
160
-
%MHR
80.9
-
B/mi
1609
-
Asc(m)
371
-
Surface
Road
Notes & Comments
OW, I knew going in to this I was not as fit as I would have liked and short on the number of long runs, but was not expecting the slogfest I ended up with. Went out just under 8MM as planned and all was good to 10 miles when the Quads (Medialis) started to tighten and cramp, it did not ease off and I had cramping quads all the way back. Adopted a run walk strategy at 15 miles, but even that gave out at 22 when any attempt to move faster than a walk resulted in cramp. BUT, main goal achived marathon done without the need of medical attention. A modest PB rather than the aimed for but a PB never the less.
Chip Time: 04:23:04
Gun Time: 04:23:42
Position: 1496 (top 40%?)
M45: 177
Good course through rolling countryside with a start winding through Chester which was good for keeping the pace steady in the early miles, shame I did not do it justice today as the conditions were almost perfect.
Split Summary
===
1) 1m - 7:48(7:48/m) - 116cal - 152/161bpm - 84/86rpm - 7.7/8.88mph
2) 1m - 7:41(7:41/m) - 135cal - 155/163bpm - 84/85rpm - 7.81/9.24mph
3) 1m - 7:45(7:45/m) - 138cal - 158/167bpm - 84/86rpm - 7.74/9.72mph
4) 1m - 7:56(7:56/m) - 140cal - 160/169bpm - 83/84rpm - 7.57/8.58mph
5) 1m - 7:43(7:43/m) - 140cal - 163/174bpm - 83/84rpm - 7.77/10.31mph
6) 1m - 7:49(7:49/m) - 137cal - 162/172bpm - 83/84rpm - 7.68/8.43mph
7) 1m - 7:51(7:51/m) - 146cal - 166/173bpm - 83/85rpm - 7.64/8.08mph
8) 1m - 7:50(7:50/m) - 146cal - 169/176bpm - 83/84rpm - 7.66/8.13mph
9) 1m - 7:47(7:47/m) - 148cal - 170/173bpm - 83/84rpm - 7.7/8.1mph
10) 1m - 7:55(7:55/m) - 152cal - 172/175bpm - 83/84rpm - 7.58/8.17mph
11) 1m - 7:52(7:52/m) - 151cal - 173/175bpm - 83/83rpm - 7.63/8.17mph
12) 1m - 7:59(7:59/m) - 155cal - 175/178bpm - 83/83rpm - 7.52/8.01mph
13) 1m - 8:03(8:03/m) - 163cal - 179/183bpm - 83/83rpm - 7.46/8.17mph
14) 1m - 7:56(7:56/m) - 164cal - 182/184bpm - 83/84rpm - 7.57/8.33mph
15) 1m - 7:56(7:56/m) - 166cal - 184/186bpm - 83/83rpm - 7.56/8.77mph
16) 1m - 11:05(11:05/m) - 143cal - 168/189bpm - 70/83rpm - 5.41/7.75mph
17) 1m - 9:34(9:34/m) - 185cal - 179/186bpm - 77/84rpm - 6.27/8.32mph
18) 1m - 12:41(12:41/m) - 126cal - 163/188bpm - 66/84rpm - 4.73/8.7mph
19) 1m - 9:08(9:08/m) - 176cal - 178/185bpm - 81/84rpm - 6.56/8.5mph
20) 1m - 11:28(11:28/m) - 142cal - 167/188bpm - 69/84rpm - 5.23/7.94mph
21) 1m - 9:22(9:22/m) - 156cal - 176/190bpm - 82/86rpm - 6.4/8.34mph
22) 1m - 13:33(13:33/m) - 120cal - 161/190bpm - 65/86rpm - 4.43/7.59mph
23) 1m - 16:11(16:11/m) - 47cal - 139/155bpm - 59/81rpm - 3.71/5.19mph
24) 1m - 16:03(16:03/m) - 44cal - 133/143bpm - 61/83rpm - 3.74/5.99mph
25) 1m - 17:14(17:14/m) - 54cal - 133/146bpm - 60/80rpm - 3.48/4.47mph
26) 1m - 15:39(15:39/m) - 61cal - 135/148bpm - 64/83rpm - 3.83/5.6mph
27) 0.32m - 3:14(10:14/m) - 53cal - 163/171bpm - 84/86rpm - 5.87/6.84mph
Pace Zone Summary
===
Pace Zone: 1:00-1:19/m: 1%
Pace Zone: 7:00-7:19/m: 1.5%
Pace Zone: 7:20-7:39/m: 8.5%
Pace Zone: 7:40-7:59/m: 21%
Pace Zone: 8:00-8:19/m: 14.8%
Pace Zone: 8:20-8:39/m: 5.9%
Pace Zone: 8:40-8:59/m: 2.9%
Pace Zone: 9:00-9:19/m: 2.5%
Pace Zone: 9:20-9:39/m: 1.4%
Pace Zone: 9:40-9:59/m: 1%
Pace Zone: 14:00-14:19/m: 1.2%
Pace Zone: 14:20-14:39/m: 2.3%
Pace Zone: 14:40-14:59/m: 3%
Pace Zone: 15:00-15:19/m: 4.1%
Heart Rate Zone Summary
===
HR Zone: 48-153 (Sub-70%): 34.5%
HR Zone: 153-161 (71-75%): 11.8%
HR Zone: 161-168 (76-80%): 13.5%
HR Zone: 168-176 (81-85%): 16.8%
HR Zone: 176-183 (86-90%): 14.3%
HR Zone: 183-191 (91-95%): 8.9%
Cadence Zone Summary
===
Cadence Zone: 56-60/rpm: 30.1%
Cadence Zone: 61-65/rpm: 5.2%
Cadence Zone: 76-80/rpm: 1%
Cadence Zone: 81-85/rpm: 61.8%
Max Speed
===
10.31mph
7:48 7:41 7:45 7:56 7:43 7:49 7:51 7:50 7:47 7:55 7:52 7:59 8:03 7:56 7:56 11:05 9:34 12:41 9:08 11:28 9:22 13:33 16:11 16:03 17:14 15:39 3:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
5.26 |
10:00 |
10:00 |
1:54 |
157 93-174 |
298 |
0/0 |
6.54 |
20:00 |
10:00 |
7:51 |
164 156-172 |
1288 |
0/0 |
7.81 |
30:00 |
10:00 |
7:51 |
169 164-176 |
1327 |
0/0 |
9.09 |
40:00 |
10:00 |
7:47 |
170 166-173 |
1324 |
0/0 |
10.36 |
50:00 |
10:00 |
7:54 |
172 167-175 |
1358 |
0/0 |
11.62 |
1:00:00 |
10:00 |
7:56 |
174 170-178 |
1379 |
0/0 |
12.87 |
1:10:00 |
10:00 |
8:02 |
177 171-183 |
1421 |
0/0 |
14.13 |
1:20:00 |
10:00 |
7:57 |
182 180-184 |
1446 |
0/0 |
15.37 |
1:30:00 |
10:00 |
8:02 |
185 182-189 |
1487 |
0/0 |
16.23 |
1:40:00 |
10:00 |
11:34 |
166 148-189 |
1921 |
0/0 |
17.27 |
1:50:00 |
10:00 |
9:41 |
180 163-188 |
1743 |
0/0 |
17.97 |
2:00:00 |
10:00 |
14:15 |
158 148-176 |
2251 |
0/0 |
19.07 |
2:10:00 |
10:00 |
9:06 |
178 166-185 |
1618 |
0/0 |
19.94 |
2:20:00 |
10:00 |
11:26 |
168 142-188 |
1922 |
0/0 |
20.97 |
2:30:00 |
10:00 |
9:45 |
173 144-190 |
1686 |
0/0 |
21.74 |
2:40:00 |
10:00 |
12:54 |
163 147-190 |
2103 |
0/0 |
22.37 |
2:50:00 |
10:00 |
16:01 |
150 137-163 |
2403 |
0/0 |
23.00 |
3:00:00 |
10:00 |
15:52 |
136 131-141 |
2157 |
0/0 |
23.61 |
3:10:00 |
10:00 |
16:18 |
133 125-143 |
2167 |
0/0 |
24.25 |
3:20:00 |
10:00 |
15:48 |
133 123-143 |
2102 |
0/0 |
24.87 |
3:30:00 |
10:00 |
16:08 |
136 129-146 |
2193 |
0/0 |
25.38 |
3:40:00 |
10:00 |
19:34 |
129 120-143 |
2525 |
0/0 |
26.09 |
3:50:00 |
10:00 |
13:55 |
140 133-162 |
1949 |
0/0 |
26.32 |
3:52:12 |
2:12 |
9:54 |
167 162-171 |
1654 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:25 |
43.23% |
More |
800m |
3:44 |
7:32 |
49.60% |
More |
1km |
4:41 |
7:33 |
51.67% |
More |
Mile |
7:37 |
7:37 |
54.30% |
More |
5k |
24:11 |
7:47 |
58.11% |
More |
5 miles |
38:57 |
7:47 |
58.64% |
More |
10k |
48:32 |
7:49 |
58.74% |
More |
10 miles |
1:18:42 |
7:52 |
59.82% |
More |
Half |
1:48:06 |
8:15 |
57.60% |
More |
20 miles |
3:15:35 |
9:47 |
50.06% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
52.51 |
5km |
26:36 |
8:34 |
52.82 |
5M |
44:22 |
8:52 |
51.48 |
10km |
56:02 |
9:01 |
50.87 |
10M |
1:33:26 |
9:21 |
50.39 |
Half |
2:04:54 |
9:32 |
49.47 |
20M |
3:16:48 |
9:50 |
49.75 |
Mara |
4:23:04 |
10:02 |
49.63 |
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