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Sun 2nd Apr 2017 at 9:00am by CtrlAlzShift

Run > Race
  • Time
    3:23:09
  • Miles
    26.35
  • Min/mi
    7:43
  • Pacing
    93%
  • WAVA
    78.48
  • Stride(cm)
    113
  • Cals
    2628
  • Cadence
    185
  • BPM
    142
  • %MHR
    91.8
  • B/mi
    1098
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Spur-of-the-moment first marathon - 3:22:29 ... how did that happen?

Well, I had a long run planned for today, but it was such a beautiful morning and I was feeling pretty good and I had a Manchester Marathon entry - so what the hell? Why not run it and see how far I could get? With only 10 days of training after the injury, no distance in the legs, no nutrition plan and a fastish run yesterday, I wasn't likely to finish. But if I kept at a steady 8:15 - 8:30/mile, it probably wouldn't do any harm. The decision was made an hour before the start.

Somehow running in a pack makes everything easier. I was putting in no real effort but found myself hitting 7:30/mile. Then there was a problem at mile 2 - a little thigh strain that I'd noticed yesterday, and it gradually got more intense till by mile 4 I thought I'd probably need to retire really early. But I tried easing off a little and shortening the stride. And then the 3:15 pacer and his tribe came thundering past, and I was distracted for a while seeing if I could keep them in sight. I did for several miles, and the strain gradually disappeared.

And I found myself comfortably churning out the miles, rewarding myself with jelly babies, taking on plenty of water, a couple of gels. And the pace stayed the same - all the way up till around mile 17, when I found myself slowing. Never hitting the wall, but definitely feeling the lack of distance training.

Maybe because I hadn't planned on doing this, it took the pressure off. I wasn't worried about the time, just keeping the cadence and the heart-rate consistent - but when I got to the line, 3:22:29 was better than I could possibly have expected. 3rd in my age group ... and this was a qualifier for an England team (the top 5 qualify) to run the Chester marathon in the autumn. So it looks like I'll have to run another this year - how am I going to plan my training now?

Split Summary
===
1) 1m - 7:32(7:32/m) 145/150bpm 107cal 7.97/8.25mph
2) 1m - 7:30(7:30/m) 147/154bpm 109cal 7.99/8.41mph
3) 1m - 7:28(7:28/m) 141/144bpm 103cal 8.04/8.31mph
4) 1m - 7:29(7:29/m) 138/144bpm 100cal 8.01/8.41mph
5) 1m - 7:28(7:28/m) 138/143bpm 100cal 8.03/8.2mph
6) 1m - 7:23(7:23/m) 142/146bpm 102cal 8.12/8.35mph
7) 1m - 7:28(7:28/m) 143/151bpm 104cal 8.04/8.54mph
8) 1m - 7:23(7:23/m) 143/151bpm 102cal 8.13/8.35mph
9) 1m - 7:25(7:25/m) 142/149bpm 101cal 8.08/8.29mph
10) 1m - 7:26(7:26/m) 142/145bpm 99cal 8.07/8.29mph
11) 1m - 7:25(7:25/m) 142/147bpm 98cal 8.09/8.41mph
12) 1m - 7:26(7:26/m) 143/147bpm 98cal 8.08/8.2mph
13) 1m - 7:23(7:23/m) 142/147bpm 96cal 8.13/8.6mph
14) 1m - 7:30(7:30/m) 144/147bpm 99cal 8/8.52mph
15) 1m - 7:34(7:34/m) 142/145bpm 98cal 7.93/8.2mph
16) 1m - 7:32(7:32/m) 142/147bpm 96cal 7.96/8.27mph
17) 1m - 7:37(7:37/m) 141/145bpm 92cal 7.88/8.1mph
18) 1m - 7:43(7:43/m) 142/145bpm 93cal 7.78/8.08mph
19) 1m - 7:59(7:59/m) 140/145bpm 89cal 7.52/8.01mph
20) 1m - 7:53(7:53/m) 140/143bpm 88cal 7.62/7.78mph
21) 1m - 7:56(7:56/m) 141/145bpm 94cal 7.57/7.76mph
22) 1m - 8:11(8:11/m) 141/144bpm 95cal 7.34/7.68mph
23) 1m - 8:17(8:17/m) 143/148bpm 102cal 7.25/7.74mph
24) 1m - 8:08(8:08/m) 145/152bpm 106cal 7.38/7.72mph
25) 1m - 8:23(8:23/m) 144/149bpm 107cal 7.15/7.37mph
26) 1m - 8:25(8:25/m) 144/148bpm 107cal 7.14/7.39mph
27) 0.35m - 3:17(9:26/m) 147/178bpm 43cal 6.36/7.35mph
7:32 7:30 7:28 7:29 7:28 7:23 7:28 7:23 7:25 7:26 7:25 7:26 7:23 7:30 7:34 7:32 7:37 7:43 7:59 7:53 7:56 8:11 8:17 8:08 8:23 8:25 3:17

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:31 7:31 7:31 145 135-150 1091 174 170-180 8/7
2.00 15:02 7:30 7:30 146 139-153 1096 176 174-178 7/7
3.00 22:30 7:28 7:28 141 137-144 1052 177 176-180 10/8
4.00 29:59 7:29 7:29 138 129-143 1033 177 170-180 3/9
5.00 37:27 7:28 7:28 138 135-142 1031 181 176-188 6/8
6.00 44:50 7:23 7:23 142 138-146 1050 182 178-186 6/3
7.00 52:18 7:28 7:28 143 139-151 1067 181 174-186 8/2
8.00 59:41 7:23 7:23 143 141-151 1055 184 178-190 5/4
9.00 1:07:06 7:26 7:26 142 139-149 1054 183 174-188 3/6
10.00 1:14:33 7:26 7:26 142 138-144 1056 188 180-194 7/2
11.00 1:21:58 7:25 7:25 143 139-147 1061 187 176-194 4/5
12.00 1:29:23 7:26 7:26 143 139-146 1062 190 184-196 8/7
13.00 1:36:46 7:23 7:23 142 139-147 1047 189 176-194 8/13
14.00 1:44:16 7:30 7:30 144 140-146 1080 189 182-194 8/5
15.00 1:51:50 7:34 7:34 142 141-145 1075 188 178-194 5/7
16.00 1:59:23 7:32 7:32 142 140-146 1071 191 186-194 2/6
17.00 2:06:59 7:37 7:37 141 138-144 1073 189 180-198 5/7
18.00 2:14:42 7:43 7:43 142 140-145 1095 192 186-194 4/3
19.00 2:22:41 7:59 7:59 140 135-145 1117 187 178-192 4/6
20.00 2:30:34 7:53 7:53 140 137-142 1103 189 186-194 4/7
21.00 2:38:29 7:56 7:56 141 140-145 1118 189 184-194 5/7
22.00 2:46:40 8:11 8:11 141 139-144 1153 187 174-194 9/9
23.00 2:54:57 8:17 8:17 143 139-146 1184 185 176-190 9/2
24.00 3:03:04 8:08 8:08 145 142-152 1178 188 184-194 6/5
25.00 3:11:28 8:23 8:23 144 141-149 1208 186 180-190 7/5
26.00 3:19:52 8:24 8:24 144 142-147 1211 184 176-190 6/7
26.35 3:23:09 3:17 9:27 148 132-178 1399 177 34-190 4/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 178 max Delete HR Trace

  • Cadence Distribution

    185 avge / 198 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 184 26.3 3:22:58 7:42
    Walk 0.1 77 0 11 31:15

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:56 53.57% More
    800m 3:33 7:09 62.25% More
    1km 4:27 7:10 64.69% More
    Mile 7:15 7:15 67.73% More
    5k 22:54 7:22 73.11% More
    5 miles 37:02 7:24 74.06% More
    10k 46:01 7:24 74.64% More
    10 miles 1:14:13 7:25 76.76% More
    Half 1:37:24 7:26 77.52% More
    20 miles 2:30:34 7:32 78.86% More
    Mara 3:21:30 7:41 78.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:20 6:20 77.49
    5km 21:04 6:47 79.46
    5M 34:53 6:59 78.62
    10km 43:56 7:04 78.18
    10M 1:12:45 7:17 78.30
    Half 1:36:51 7:24 77.36
    20M 2:31:40 7:35 78.28
    Mara 3:21:55 7:42 78.41
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