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Time
3:50:27
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Miles 26.20
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Min/mi 8:48
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WAVA
60.16
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Asc(m)
42
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Surface
Road
MCI Tullaroan Marathon... Kilkenny.. with Eddie Doran
Target of 3'56'00 9min ml...
1st loop 1'59'00 and 2nd loop 1'57'00
Plan.. Very hilly course so decided to run by HR 145/150 on the flat sections, hold under 155 on hill sections and hope that this will give me close to 9min mile avg
5mls 46'00 46'00 145/152
10mls 43'34 89'34 146/149
15mls 45'06 134'40 151/153
20mls 44'43 179'23 159/162
25mls 42'37 222'00 162/163
26.2ml 8'15 230'15 168/168
3'50'15 AHR 153 AVg mile 8'47
Halfway 117'25 avg mile 8'58... very happy with that
2nd half 112'50 avg mile 8'36
Overall 230'15 avg mile 8'47
Miles 15/16 ... Eddie not feeling well.. we split up
I Decided to just maintain HR plan until 20/22 mls and assess HR and how I'm feeling then. Course is uphill from 14 to 19 so HR started climbing at mile 17 ... disappointed with that as I was hoping it wouldn't rise until 20mls. But legs felt fine so just kept an eye on the HR to keep it under 160 which I think is my max sustainable marathon HR
Overall.. very happy with the run... very strong finish so should be able to break 3'45''00 on flatter course in Sixmilebridge in Nov. as there is scope for increased AHR
Beats per mile at 1346 is very high compared to last 23 mile run at same pace avg(1245bpm)... Hopefully it's because this was a very hilly course???
Target of 3'56'00 9min ml...
1st loop 1'59'00 and 2nd loop 1'57'00
Plan.. Very hilly course so decided to run by HR 145/150 on the flat sections, hold under 155 on hill sections and hope that this will give me close to 9min mile avg
5mls 46'00 46'00 145/152
10mls 43'34 89'34 146/149
15mls 45'06 134'40 151/153
20mls 44'43 179'23 159/162
25mls 42'37 222'00 162/163
26.2ml 8'15 230'15 168/168
3'50'15 AHR 153 AVg mile 8'47
Halfway 117'25 avg mile 8'58... very happy with that
2nd half 112'50 avg mile 8'36
Overall 230'15 avg mile 8'47
Miles 15/16 ... Eddie not feeling well.. we split up
I Decided to just maintain HR plan until 20/22 mls and assess HR and how I'm feeling then. Course is uphill from 14 to 19 so HR started climbing at mile 17 ... disappointed with that as I was hoping it wouldn't rise until 20mls. But legs felt fine so just kept an eye on the HR to keep it under 160 which I think is my max sustainable marathon HR
Overall.. very happy with the run... very strong finish so should be able to break 3'45''00 on flatter course in Sixmilebridge in Nov. as there is scope for increased AHR
Beats per mile at 1346 is very high compared to last 23 mile run at same pace avg(1245bpm)... Hopefully it's because this was a very hilly course???
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