Sat 27th Apr 2024 at 7:56pm by riggys99

Run > Marathon Pace

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Time
54:40
Miles
6.90
Min/mi
7:55
Pacing
86.6%
WAVA
62.29
Stride(cm)
112
Cals
674
Cadence
182
BPM
147
%MHR
79.2
B/mi
1161
Asc(m)
184
Hillscore
10
Surface
Road

Notes & Comments

25 comments

Bit short of time so did a shorter run with some MP in
Legs felt good on marathon pace section. Included a couple of uphill bits in MP section. Ran in everyday running shoes not racers.

Warm up

1) 2.5mi - 20:22(8:09/mi) 138/157bpm [1125b/mi] 244cal 7.36/8.35mph

Marathon Pace
2) 3.5mi - 25:26(7:16/mi) 157/166bpm [1140b/mi] 349cal 8.27/9.25mph

Cool Down
3) 0.89mi - 8:52(9:55/mi) 141/154bpm [1398b/mi] 81cal 6.05/8.81mph

20:22 25:26 8:52

	Sombrero Nice miles.
	riggys99 Thanks
	Mark J 🇳🇿 Nice.
	riggys99 Thankyou
	Velociraptor Well done
	riggys99 Thanks
	Bowman 🇸🇪 Nice, well done, maravan not too far away
	riggys99 Thanks 30 weeks to go yestersay
	Bowman 🇸🇪 Ok not that close either 😂
	riggys99 Having a long build up. I know there will be weeks my training will be down because of work etc. Half marathon in 20 weeks.
	Bowman 🇸🇪 Nice!
	Bowman 🇸🇪 Btw, are you thinking on sub 3 again?
	riggys99 Just seen this sorry. Never done sub 3. My marathon PB is 3:05.5x. Hoping to get back close to that time over the next 12 months
	Bowman 🇸🇪 No worries Yes i know, but i thought thinking about trying for sub 3 again? As you where close before the covid crap, as you mentioned on one of marks activities.
	riggys99 Always thinking about trying. Need to find the right race as well. Need one where I can get in a group as I think sub 3 pace will be hard solo
	Mark J 🇳🇿 Easy. Just head over here and weʻll do Christchurch together next year. That gives us a clear 12 months to complete the project. Winner!!
	riggys99 Sounds like a great plan but unfortunately can’t see it happening but maybe a April marathon in the UK for me and it will be around the same time
	riggys99 Boston UK is a possibility. Done it twice before definitely PB potential if weather holds up. Can travel from van At cleethorpes morning of the race so no worries about pre race accommodation. Last time I did I travelled from Sheffield. There’s also the Tissington trial marathon in April a bit closer to home
	Mark J 🇳🇿 OK, Iʻll come to you then Well, you never know.
	riggys99 Never say never
	Bowman 🇸🇪 Ok, well i guess your little island have a few options? If not feel free to join me in the less exotic Växjö marathon in the autumn:) I have plenty of space for your van too
	Velociraptor There's a flat, low key marathon over my way sportinaction.co.uk Can be breezy, but no worse than Boston UK.
	riggys99 That looks interesting Velo and is a couple of weeks after my birthday so great for WAVA. Thanks bowman
	Velociraptor I'll probably do the half marathon this year but would consider the full if I don't get the time I want in Belfast.
	riggys99 Will be next year for me but one to consider

Pace

50%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:15	2:15	8:59	112 62-141	1007	171 102-180	0/32
0.50	4:21	2:06	8:24	137 133-141	1152	178 176-182	15/14
0.75	6:15	1:54	7:36	134 129-137	1019	179 176-180	8/7
1.00	8:16	2:01	8:05	136 127-139	1098	179 176-182	1/17
1.25	10:17	2:01	8:06	140 138-142	1133	179 178-182	7/6
1.50	12:16	1:58	7:53	143 134-145	1127	181 178-184	12/10
1.75	14:18	2:02	8:10	146 131-152	1191	180 178-182	6/2
2.00	16:26	2:08 +3	8:33	147 135-152	1256	180 166-184	11/0
2.25	18:20	1:54	7:36	134 122-139	1018	180 172-184	1/15
2.50	20:26	2:05	8:22	150 140-157	1255	180 178-184	5/12
2.75	22:14	1:48	7:13	158 155-161	1141	187 182-192	24/1
3.00	24:00	1:46	7:05	151 141-155	1069	187 182-194	8/9
3.25	25:44	1:44	6:54	152 150-153	1049	188 184-192	3/11
3.50	27:34	1:50	7:21	148 136-153	1088	186 168-190	6/9
3.75	29:20	1:46	7:02	152 149-156	1070	188 184-190	8/10
4.00	31:06	1:46	7:05	156 148-159	1105	190 186-194	3/4
4.25	32:56	1:50	7:21	155 153-159	1139	187 182-190	5/5
4.50	34:45	1:49	7:16	155 144-159	1126	185 182-190	4/4
4.75	36:35	1:50	7:18	160 154-161	1168	185 184-190	6/2
5.00	38:30	1:55	7:40	158 148-161	1211	186 182-190	12/13
5.25	40:26	1:56	7:44	163 160-166	1260	185 180-188	6/6
5.50	42:21	1:55	7:41	164 161-166	1260	187 184-190	20/3
5.75	44:06	1:45	7:00	159 148-162	1112	190 188-192	5/4
6.00	45:50	1:44	6:56	158 154-163	1094	189 186-192	0/16
6.25	48:17	2:27	9:48	138 131-154	1353	170 122-188	9/13
6.50	51:06	2:49	11:17	142 131-146	1602	171 166-176	23/3
6.75	53:29	2:23	9:33	145 138-149	1386	174 168-178	8/14
6.90	54:44	1:15	8:33	136 135-138	1163	176 172-178	0/9

Heart

147/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 184m, Range 60m, Flat prediction 54:06

Elevation Graph

Biggest Climbs (m)	Min/mi
33 4.3%	7:39
23 9.5%	11:19
19 6.8%	7:43
16 2.1%	8:04
12 5.2%	8:10
See your biggest climbs

Cadence

182 (194 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	182	6.9	54:33	7:56
Walk	0.2	107	0	8	12:01
Pause	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	49.47%	More
800m	3:27	6:57	57.58%	More
1km	4:22	7:02	59.19%	More
Mile	7:04	7:04	62.20%	More
5k	22:33	7:15	66.37%	More
5 miles	37:33	7:31	64.98%	More
10k	47:50	7:42	63.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	62.21
5km	23:29	7:34	63.73
5M	38:52	7:46	62.77
10km	48:55	7:52	62.31
10M	1:21:00	8:06	62.24
Half	1:47:49	8:14	61.41
20M	2:48:48	8:26	62.15
Mara	3:44:42	8:35	62.26

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