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Sun 23rd Apr 2017 at 10:00am by Halvedin3

Run > Race
  • Time
    2:48:19
  • Miles
    26.34
  • Min/mi
    6:23
  • Pacing
    94.8%
  • WAVA
    76.85
  • Stride(cm)
    142
  • Cals
    2279
  • Cadence
    178
  • BPM
    155
  • %MHR
    86
  • B/mi
    989
  • Asc(m)
    42
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

London Marathon

Official time: 2:48:16

Shoes Asics Hyperspeed.

A bot of a blister on right big toe - as expected really.

Build-up:
2.5 miles on Saturday with 5 x 60m strides - seemed to work well as a tune up.

prep was affected by trip to Spain wednesday/Thursday. Did 600m intervals on wednesday before leaving, then two days off, Then strides session day before. Seemed to work well.

Evening before: White pasta and M&S sauce (and evening before that too). beetroot shot last thing.

Morning routine:
Alarm at 6:01. Up by 6:10
Porridge, apple juice with 1 tsp glutamine
1 x vm75
1 x beetroot shot (silver ones)

Train: 7:09 from Berko. Left at 6.45. Parked at castle.

Ate a PGA Tour bar and banana on train to Euston.

Poo at Euston.

Ate 3 chocolate rice cakes on train from charring cross to blackheath.

Wee in urinals on arrival at start area. Then had final beet shot plus 250mg of caffeine.

Quite a warm morning so stripped down except for sacrificial hoody then dropped bag.

Warm-up. Gentle but with a couple of strides.

In pen by 9:30-9:35. ended up quite near front. Only 20 second over the line.

gel with 15mins to go.

Gel schedule:
3.5M Normal gel
7M Normal with Caffeine
10.5M Isotonic
14M Normal with Caffeine
17.5 Isotonic with Caffeine
21 Isotonic
24 Normal (only had a few sips)

Used Elete samples - sucked a bit of salt then had water with it.

Set off fairly quickly as first 4M predominantly down hill.

Felt good early so tried to maintain pace.

Tough section around 14/15M around westferry/narrow street but not too bad.

Lost a bit of pace in last 2-3 Miles but overall very strong. No digestive issues.

FOLLOW THE BLUE LINE!!!

Only traveled 26.3 compared with 26.6 year before - saves time!

Zoe tried to spectate at 11.5M but just missed me. Saw them at Canary Warf. not enough time for them to get back to Bird Cage Walk from there.

Weather was brightly overcast - sun poked through a few times but temp never got too high. Light southerly wind. Good conditions.

Split Summary
===
1) 1m - 6:28(6:28/m) 146/156bpm 89cal 9.28/9.73mph
2) 1m - 6:17(6:17/m) 156/160bpm 93cal 9.55/9.87mph
3) 1m - 6:07(6:07/m) 156/161bpm 90cal 9.81/10.4mph
4) 1m - 6:10(6:10/m) 157/161bpm 92cal 9.72/10.52mph
5) 1m - 6:24(6:24/m) 156/160bpm 95cal 9.39/9.91mph
6) 1m - 6:24(6:24/m) 158/160bpm 94cal 9.38/9.58mph
7) 1m - 6:18(6:18/m) 158/162bpm 95cal 9.52/9.91mph
8) 1m - 6:20(6:20/m) 155/161bpm 91cal 9.46/9.83mph
9) 1m - 6:21(6:21/m) 152/159bpm 77cal 9.46/9.98mph
10) 1m - 6:19(6:19/m) 156/159bpm 92cal 9.51/9.85mph
11) 1m - 6:23(6:23/m) 155/159bpm 87cal 9.4/9.66mph
12) 1m - 6:19(6:19/m) 156/158bpm 90cal 9.51/9.62mph
13) 1m - 6:25(6:25/m) 155/158bpm 86cal 9.36/9.79mph
14) 1m - 6:19(6:19/m) 155/158bpm 87cal 9.5/9.93mph
15) 1m - 6:22(6:22/m) 154/156bpm 86cal 9.42/10.16mph
16) 1m - 6:25(6:25/m) 155/159bpm 87cal 9.34/9.81mph
17) 1m - 6:22(6:22/m) 155/158bpm 89cal 9.42/9.79mph
18) 1m - 6:33(6:33/m) 154/157bpm 86cal 9.16/9.58mph
19) 1m - 6:19(6:19/m) 156/158bpm 86cal 9.49/10.73mph
20) 1m - 6:27(6:27/m) 155/157bpm 86cal 9.3/10.02mph
21) 1m - 6:29(6:29/m) 154/157bpm 82cal 9.26/9.6mph
22) 1m - 6:32(6:32/m) 154/157bpm 73cal 9.18/9.66mph
23) 1m - 6:30(6:30/m) 154/157bpm 74cal 9.23/9.54mph
24) 1m - 6:31(6:31/m) 155/157bpm 83cal 9.2/9.62mph
25) 1m - 6:36(6:36/m) 154/156bpm 82cal 9.09/9.43mph
26) 1m - 6:34(6:34/m) 155/158bpm 79cal 9.15/9.37mph
27) 0.34m - 2:06(6:05/m) 158/162bpm 28cal 9.86/10.35mph
6:28 6:17 6:07 6:10 6:24 6:24 6:18 6:20 6:21 6:19 6:23 6:19 6:25 6:19 6:22 6:25 6:22 6:33 6:19 6:27 6:29 6:32 6:30 6:31 6:36 6:34 2:06

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 6:28 6:28 6:28 146 115-156 944 182 176-190 2/7
2.00 12:45 6:17 6:17 156 152-160 980 179 176-184 10/8
3.00 18:52 6:07 6:07 156 152-161 954 180 176-190 17/32
4.00 25:03 6:11 6:11 157 153-161 970 179 174-186 7/27
5.00 31:26 6:23 6:23 156 150-160 996 176 94-180 7/8
6.00 37:49 6:24 6:24 158 154-160 1010 177 174-180 4/3
7.00 44:08 6:18 6:18 158 154-161 997 177 174-180 6/6
8.00 50:28 6:20 6:20 154 134-161 975 178 174-186 6/7
9.00 56:49 6:21 6:21 152 134-159 965 178 174-180 7/8
10.00 1:03:07 6:18 6:18 156 147-159 984 178 174-184 4/6
11.00 1:09:30 6:23 6:23 155 152-159 990 179 174-188 6/5
12.00 1:15:49 6:19 6:19 156 153-157 985 177 174-180 6/6
13.00 1:22:14 6:25 6:25 155 151-158 994 177 174-182 15/8
14.00 1:28:32 6:18 6:18 155 152-158 977 177 174-180 10/9
15.00 1:34:55 6:23 6:23 154 151-156 982 177 174-180 4/9
16.00 1:41:19 6:25 6:25 155 150-159 993 178 174-182 13/13
17.00 1:47:42 6:23 6:23 155 152-158 989 177 174-180 7/7
18.00 1:54:15 6:33 6:33 154 148-157 1008 177 174-180 8/8
19.00 2:00:35 6:20 6:20 156 154-158 989 177 174-182 25/22
20.00 2:07:01 6:26 6:26 155 150-157 997 177 174-180 5/6
21.00 2:13:29 6:28 6:28 154 151-157 995 178 174-182 7/3
22.00 2:20:02 6:33 6:33 154 151-157 1009 178 174-182 6/6
23.00 2:26:32 6:30 6:30 154 152-157 1001 178 174-182 17/7
24.00 2:33:04 6:32 6:32 155 152-157 1012 178 174-184 22/41
25.00 2:39:39 6:36 6:36 154 151-156 1016 178 174-182 17/15
26.00 2:46:13 6:34 6:34 155 151-158 1017 179 176-186 14/14
26.34 2:48:18 2:05 6:06 158 156-162 963 184 176-190 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 5.2% 6:11
    17 5.2% 6:45
    13 3.7% 6:33
    12 2.0% 6:22

  • Cadence Distribution

    178 avge / 190 max Stride Length: 142cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 178 26.3 2:48:12 6:23
    Walk 0.1 94 0 6 7:49

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:41 56.38% More
    800m 2:54 5:50 64.05% More
    1km 3:41 5:55 66.39% More
    Mile 6:04 6:04 69.19% More
    5k 19:13 6:11 73.12% More
    5 miles 31:16 6:15 73.09% More
    10k 38:58 6:16 73.15% More
    10 miles 1:02:58 6:18 74.23% More
    Half 1:22:39 6:19 75.18% More
    20 miles 2:06:52 6:21 75.88% More
    Mara 2:47:23 6:23 76.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 4:09 4:09
    5km 15:00 4:50 93.64
    5M 25:41 5:08 88.98
    10km 32:51 5:17 86.78
    10M 56:16 5:38 83.07
    Half 1:16:22 5:50 80.71
    20M 2:03:16 6:10 78.09
    Mara 2:47:18 6:23 76.84

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