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Sun 26th Apr 2015 at 9:00am by McFlooze

Run > Race

London Marathon

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Time
3:27:23
Miles
26.49
Min/mi
7:50
Pacing
93.5%
WAVA
65.85
Cals
3195
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Achieved my goal...and then some! v pleased indeed.

Gels at mile 6, 11, 16, 21. Lucozade sport at mile 23 (couple swallows). worked well.

Drank a bottle Aldi sport drink on start lie.

Breakfast:
Porridge, 2tbls chia seeds. Bite of banana before start
Beet it shot at 9am
Beet it for 5 days pre-race.

Target 6-700g carbs per day for 3 days leading up to race. Dinner night before was pizza with cheese partially scraped off.

Split Summary
===
1) 1m - 8:01(8:01/m) 120cal
2) 1m - 7:41(7:41/m) 121cal
3) 1m - 7:30(7:30/m) 121cal
4) 1m - 7:32(7:32/m) 121cal
5) 1m - 7:41(7:41/m) 121cal
6) 1m - 7:45(7:45/m) 122cal
7) 1m - 7:42(7:42/m) 121cal
8) 1m - 7:41(7:41/m) 122cal
9) 1m - 7:41(7:41/m) 121cal
10) 1m - 7:48(7:48/m) 122cal
11) 1m - 7:52(7:52/m) 121cal
12) 1m - 7:46(7:46/m) 122cal
13) 1m - 7:47(7:47/m) 121cal
14) 1m - 7:44(7:44/m) 122cal
15) 1m - 7:46(7:46/m) 122cal
16) 1m - 8:04(8:04/m) 122cal
17) 1m - 7:46(7:46/m) 122cal
18) 1m - 8:00(8:00/m) 123cal
19) 1m - 7:59(7:59/m) 123cal
20) 1m - 7:49(7:49/m) 122cal
21) 1m - 7:59(7:59/m) 122cal
22) 1m - 8:04(8:04/m) 121cal
23) 1m - 8:06(8:06/m) 121cal
24) 1m - 6:56(6:56/m) 115cal
25) 1m - 8:57(8:57/m) 105cal
26) 1m - 8:02(8:02/m) 121cal
27) 0.49m - 3:43(7:35/m) 58cal

8:01 7:41 7:30 7:32 7:41 7:45 7:42 7:41 7:41 7:48 7:52 7:46 7:47 7:44 7:46 8:04 7:46 8:00 7:59 7:49 7:59 8:04 8:06 6:56 8:57 8:02 3:43

Map

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0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	8:01	8:01	8:01	7/2
2.00	15:41	7:40	7:40	10/7
3.00	23:12	7:30	7:30	0/30
4.00	30:44	7:32	7:32	2/16
5.00	38:25	7:41	7:41	4/8
6.00	46:10	7:45	7:45	6/7
7.00	53:53	7:43	7:43	7/9
8.00	1:01:33	7:40	7:40	4/5
9.00	1:09:15	7:42	7:42	7/2
10.00	1:17:03	7:48	7:48	6/10
11.00	1:24:55	7:52	7:52	3/5
12.00	1:32:41	7:47	7:47	6/2
13.00	1:40:28	7:47	7:47	17/8
14.00	1:48:13	7:45	7:45	6/11
15.00	1:56:00	7:46	7:46	1/7
16.00	2:04:03	8:03	8:03	5/8
17.00	2:11:49	7:46	7:46	5/7
18.00	2:19:48	7:59	7:59	5/4
19.00	2:27:49	8:01	8:01	4/7
20.00	2:35:37	7:49	7:49	6/5
21.00	2:43:36	7:59	7:59	5/2
22.00	2:51:40	8:04	8:04	9/8
23.00	2:59:47	8:06	8:06	10/6
24.00	3:07:25	7:38	7:38	7/9
25.00	3:15:39	8:14	8:14	11/14
26.00	3:23:40	8:01	8:01	16/16
26.49	3:27:23	3:43	7:38	5/3

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
13	1.8%	8:17
12	1.4%	7:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:36	60.20%	More
800m	3:15	6:33	57.99%	More
1km	4:15	6:50	58.16%	More
Mile	7:18	7:18	58.29%	More
5k	23:24	7:32	63.55%	More
5 miles	38:03	7:37	63.59%	More
10k	47:23	7:37	63.88%	More
10 miles	1:16:48	7:41	64.76%	More
Half	1:40:54	7:42	64.75%	More
Mara	3:24:59	7:49	65.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:01	6:01	70.75
5km	20:28	6:35	72.67
5M	34:13	6:51	70.73
10km	43:17	6:58	69.92
10M	1:12:23	7:14	68.71
Half	1:36:54	7:24	66.96
20M	2:33:04	7:39	66.57
Mara	3:24:56	7:49	65.80

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