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Sun 2nd Dec 2018 at 8:00am by TwolfIrl

Run > Race
  • Time
    3:48:02
  • Miles
    26.40
  • Min/mi
    8:38
  • Pacing
    95.2%
  • WAVA
    60.60
  • Stride(cm)
    106
  • Cals
    2593
  • Cadence
    175
  • BPM
    144
  • %MHR
    80.1
  • B/mi
    1245
  • Asc(m)
    151
  • Surface
    Road

Notes & Comments

Valencia Marathon 2018 3:48:02 PB 
The day before this race and the morning the legs especially back of lower hamstrings did not feel good, it must have been Taper madness.
Woke at 5.30 nice and calm, had around 5 hours solid sleep that night and a further 3 during the day. Felt good enough. All kit was prepared from previous night, 1 beer the previous night final food was before 5pm. Took my time getting ready had a coffee and a banana.
Walked to start and bathroom consisted of number 1 no number 2 available.
Started at back of pen, no crush. Knees as above felt sore, START a lot of bodies but flowed well, tempted to drive put held back and 1st mile was comfy enough than just took from there.

Gels PB Hydro at 3,6,9,13,16,20,22 and 2 PB Electrolyte Tabs in course water bottles at 3 and 6
No bonk, so nutri seems to have worked, maybe able to spread to a 4 mile spli?… just sips of water so hydration good. Most water went over head to keep cool. This practice had a positive effect I feel. Fit belt worked really well so happy with that. Shoes were comfy if a bit unresponsive but at no stage were feet sore. At no stage did I attempt to really push, even at the end. Was always thinking of holding back and not using up reserve so I could finish strong. This could be adapted as could have possibly pushed a bit after hallway stage 5 miles out when I concluded that 3.45 was not feasible I tended to coast in. Even though the last mile was my fastest. Did feel tired circa mile 24, 25 but that was to be expected. Brain was a bit foggy but drove through and before I knew there was only 900m to go  HR climbed steadily as expected, heat which finished at 25-26C had some impact on this.
All in all preparation was good and the result was great, maybe 1-2 of long runs should go to 22??/.Medium runs done slightly faster with more tempo stuff. Next target should be sub 3.40 if not 3.30. Need to do maybe 16 weeks as opposed to 12 week program bit this race was a real confidence booster, why not? It was a PB! Bring it on!

===
1) 1m - 9:06(9:06/m) 124/132bpm 96cal 6.59/7.03mph
2) 1m - 8:38(8:38/m) 133/137bpm 100cal 6.94/7.26mph
3) 1m - 8:48(8:48/m) 134/140bpm 101cal 6.82/7.22mph
4) 1m - 8:44(8:44/m) 136/142bpm 101cal 6.87/7.64mph
5) 1m - 8:48(8:48/m) 138/143bpm 101cal 6.82/7.2mph
6) 1m - 8:39(8:39/m) 138/142bpm 96cal 6.94/7.14mph
7) 1m - 8:40(8:40/m) 141/147bpm 102cal 6.93/7.37mph
8) 1m - 8:31(8:31/m) 141/147bpm 98cal 7.04/7.43mph
9) 1m - 8:45(8:45/m) 141/145bpm 98cal 6.86/7.33mph
10) 1m - 8:41(8:41/m) 140/144bpm 90cal 6.91/7.16mph
11) 1m - 8:35(8:35/m) 140/143bpm 83cal 6.98/7.16mph
12) 1m - 8:43(8:43/m) 137/141bpm 68cal 6.88/7.18mph
13) 1m - 8:39(8:39/m) 141/161bpm 81cal 6.94/7.28mph
14) 1m - 8:43(8:43/m) 141/146bpm 82cal 6.89/7.2mph
15) 1m - 8:30(8:30/m) 143/147bpm 84cal 7.05/7.14mph
16) 1m - 8:33(8:33/m) 146/153bpm 95cal 7.01/7.41mph
17) 1m - 8:37(8:37/m) 146/150bpm 94cal 6.96/7.14mph
18) 1m - 8:27(8:27/m) 150/156bpm 102cal 7.1/7.62mph
19) 1m - 8:33(8:33/m) 152/155bpm 107cal 7.02/7.62mph
20) 1m - 8:39(8:39/m) 149/153bpm 99cal 6.93/7.58mph
21) 1m - 8:35(8:35/m) 153/159bpm 109cal 6.98/7.37mph
22) 1m - 8:31(8:31/m) 154/157bpm 109cal 7.04/7.26mph
23) 1m - 8:30(8:30/m) 155/158bpm 108cal 7.06/7.31mph
24) 1m - 8:44(8:44/m) 155/158bpm 114cal 6.86/7.24mph
25) 1m - 8:27(8:27/m) 157/161bpm 113cal 7.11/8.1mph
26) 1m - 8:23(8:23/m) 159/175bpm 114cal 7.16/7.76mph
27) 0.4m - 3:30(8:46/m) 161/167bpm 48cal 6.84/8.35mph
9:06 8:38 8:48 8:44 8:48 8:39 8:40 8:31 8:45 8:41 8:35 8:43 8:39 8:43 8:30 8:33 8:37 8:27 8:33 8:39 8:35 8:31 8:30 8:44 8:27 8:23 3:30

Pace

10% 54% 36%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:30 4:30 9:02 115 72-131 1040 171 164-180 5/5
0.99 9:03 4:33 9:09 129 124-131 1181 172 168-178 2/4
1.49 13:26 4:23 8:49 132 127-135 1163 171 164-178 0/3
1.99 17:38 4:13 8:29 134 130-137 1136 172 168-178 0/2
2.49 21:57 4:18 8:40 135 129-140 1169 173 170-176 1/1
2.98 26:22 4:25 8:54 134 131-139 1192 173 168-182 2/1
3.48 30:48 4:26 8:55 135 128-140 1204 173 168-180 2/1
3.98 35:04 4:16 8:35 137 130-142 1176 174 170-180 3/0
4.47 39:30 4:26 8:55 138 134-141 1230 174 168-178 2/1
4.97 43:49 4:19 8:41 138 134-143 1198 174 170-176 1/2
5.47 48:05 4:17 8:36 138 133-142 1187 174 168-178 0/3
5.97 52:25 4:20 8:42 138 134-141 1202 174 170-178 3/1
6.46 56:47 4:22 8:48 139 135-145 1222 179 174-190 4/1
6.96 1:01:02 4:14 8:32 143 140-146 1219 175 168-184 3/2
7.46 1:05:17 4:15 8:33 139 136-143 1188 178 172-186 2/2
7.95 1:09:30 4:14 8:31 143 139-147 1218 180 172-190 2/1
8.45 1:13:49 4:19 8:41 141 134-145 1224 176 174-180 4/1
8.95 1:18:11 4:21 8:46 141 138-144 1236 175 168-178 7/4
9.44 1:22:31 4:21 8:44 141 138-143 1232 175 172-178 3/2
9.94 1:26:50 4:18 8:39 139 136-142 1203 179 170-188 2/5
10.44 1:31:08 4:18 8:39 140 136-143 1211 176 172-178 2/1
10.94 1:35:23 4:16 8:35 139 137-143 1192 175 172-178 2/3
11.43 1:39:42 4:19 8:40 138 135-141 1196 176 172-180 0/3
11.93 1:44:03 4:21 8:46 137 134-140 1200 176 172-180 0/3
12.43 1:48:24 4:21 8:45 142 136-160 1242 174 116-186 3/3
12.92 1:52:39 4:15 8:34 140 136-143 1199 177 174-180 2/3
13.42 1:57:04 4:25 8:53 140 134-142 1243 180 172-194 2/3
13.92 2:01:19 4:14 8:32 143 138-146 1220 177 174-182 3/1
14.42 2:05:34 4:15 8:33 142 139-145 1214 177 174-182 2/0
14.91 2:09:48 4:14 8:31 143 140-146 1217 178 174-182 2/1
15.41 2:14:09 4:21 8:45 145 141-150 1269 181 176-188 4/1
15.91 2:18:17 4:08 8:20 147 144-153 1224 177 174-180 2/3
16.40 2:22:37 4:20 8:44 145 139-150 1266 177 172-182 2/3
16.90 2:26:52 4:15 8:33 147 145-150 1256 177 168-180 4/1
17.40 2:31:00 4:07 8:18 150 147-152 1245 177 172-186 6/3
17.90 2:35:13 4:13 8:30 150 145-155 1274 176 174-180 1/7
18.39 2:39:36 4:23 8:49 151 149-154 1330 176 172-178 2/1
18.89 2:43:46 4:10 8:23 152 150-154 1275 173 136-178 3/1
19.39 2:48:12 4:26 8:55 148 142-154 1319 176 172-184 7/2
19.88 2:52:21 4:09 8:21 151 149-153 1261 176 172-178 5/6
20.38 2:56:34 4:13 8:28 153 148-159 1296 179 174-190 3/0
20.88 3:00:52 4:19 8:40 154 151-156 1335 174 170-180 5/1
21.38 3:05:07 4:15 8:32 153 150-157 1306 175 168-178 1/8
21.87 3:09:27 4:20 8:44 155 151-157 1353 174 170-178 9/4
22.37 3:13:39 4:11 8:26 153 146-157 1290 177 170-188 1/4
22.87 3:17:51 4:13 8:28 156 153-158 1321 175 172-180 3/5
23.36 3:22:08 4:17 8:37 156 154-158 1344 174 172-176 3/3
23.86 3:26:22 4:14 8:31 155 152-157 1319 173 168-176 0/4
24.36 3:30:45 4:23 8:49 157 155-160 1385 175 170-180 4/4
24.85 3:34:58 4:13 8:28 157 155-160 1329 175 172-180 0/3
25.35 3:39:04 4:06 8:15 158 155-165 1303 175 172-184 2/5
25.85 3:43:19 4:15 8:33 159 155-165 1359 175 170-180 2/3
26.35 3:47:35 4:16 8:35 162 158-175 1390 176 168-186 1/5
26.40 3:48:02 27 8:44 164 162-165 1432 177 176-178 0/0

Heart

144/175max
  • Show Beats/Mile

Elevation

Asc 151m, Range 27m, Flat prediction 3:48:02
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (194 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 175 26.4 3:47:46 8:38
Walk 0.1 122 0 16 8:21

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:45 43.43% More
800m 4:00 8:02 49.32% More
1km 5:05 8:11 50.95% More
Mile 8:17 8:17 53.90% More
5k 26:21 8:29 56.34% More
5 miles 42:35 8:31 56.84% More
10k 53:02 8:32 56.99% More
10 miles 1:25:24 8:32 58.11% More
Half 1:52:05 8:33 58.91% More
20 miles 2:51:48 8:35 59.62% More
Mara 3:46:11 8:38 60.54% More

Predictions

Dist Time Per Mile WAVA
1M 5:35 5:35 79.93
5km 20:11 6:30 73.54
5M 34:36 6:55 69.95
10km 44:16 7:07 68.27
10M 1:15:54 7:35 65.38
Half 1:43:04 7:52 63.54
20M 2:46:29 8:19 61.52
Mara 3:46:05 8:38 60.57

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