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Sun 17th Feb 2019 at 10:00am by lildude

Run > Race
  • Good
  • windy
  • Time
    2:04:52
  • Miles
    20.13
  • Min/mi
    6:12
  • Pacing
    93.6%
  • WAVA
    75.81
  • Stride(cm)
    136
  • Cals
    2356
  • Cadence
    191
  • BPM
    176
  • %MHR
    88.9
  • B/mi
    1091
  • Asc(m)
    248
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Bramley 20 (18th, 9th MV40)

Experimental semi-racing training run. Used today to test my fitness level ahead of the Barcelona Marathon and also experiment with what I ate before the run and what I consumed on the run.

Great clubby race over an undulating course that is much hillier than the official route description states. Felt like mostly hills with a bit of down and flat. The route description also neglects to point out the wind between miles 6 and 8 as you cross the fields with no protection - not a problem on the first lap, but a total beast when you're tired and fighting hills on the second.

Went out for a 2:00-2:02 based on the official description and tried my hardest to keep at this pace. I realised this wasn't going to be possible on the second lap but I tried. Finished pretty knackered with nothing in the tank for my usual final spurt.

I normally only race on a bulletproof coffee for breakfast, but tried bulletproof coffee and 40g or oats w/ raisins and cinamon. During the run experimented with a Cliff chocolate gel and a Gu tropical caffeine-free gel. None of the food and gels disagreed with me though the "tropical" flavour made for some interesting burps. Not sure the oats breakfast helped either so think I'll ditch this.

Overall a great training semi-racing run. My first 20 mile race and a challenging one. On the plus side, I know sub-2:45 on the flat Barcelona course should be on the cards - get to bank a London 2021 champ entry early (Chester last year will do for 2020 😉).
3:49 3:45 3:45 3:46 3:45 3:47 3:49 3:46 3:42 3:56 3:52 3:49 3:59 3:49 3:47 3:47 3:44 3:48 3:49 3:47 3:53 3:43 3:48 3:53 3:50 4:07 3:58 4:02 4:11 3:59 4:02 4:00 1:25

Map
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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 6:02 6:02 6:02 164 97-175 989 198 104-226 5/12
2.00 12:09 6:07 6:07 171 166-175 1046 194 190-198 19/10
3.00 18:13 6:04 6:04 171 167-174 1036 194 190-196 7/14
4.00 24:18 6:05 6:05 171 167-173 1041 194 190-196 7/12
5.00 30:23 6:05 6:05 174 171-177 1058 194 190-198 15/11
6.00 36:31 6:08 6:08 174 169-178 1068 193 188-196 15/14
7.00 42:45 6:14 6:14 176 174-179 1096 192 190-196 15/5
8.00 49:02 6:18 6:18 176 174-179 1108 192 186-194 18/14
9.00 55:14 6:11 6:11 177 172-181 1096 191 188-204 16/19
10.00 1:01:14 6:00 6:00 178 176-181 1069 192 188-194 6/12
11.00 1:07:14 6:00 6:00 179 176-182 1075 190 186-196 4/12
12.00 1:13:26 6:12 6:12 178 175-181 1102 191 188-194 16/8
13.00 1:19:36 6:11 6:11 177 174-180 1093 190 186-192 8/14
14.00 1:25:37 6:01 6:01 178 174-180 1071 190 186-194 5/10
15.00 1:31:48 6:11 6:11 179 177-181 1107 190 186-192 15/8
16.00 1:38:14 6:26 6:26 178 174-180 1145 188 180-192 12/13
17.00 1:44:43 6:28 6:28 179 176-181 1159 187 184-192 11/4
18.00 1:51:18 6:35 6:35 178 175-180 1173 187 182-190 19/9
19.00 1:57:53 6:35 6:35 179 176-182 1179 186 180-190 16/22
20.00 2:04:12 6:19 6:19 180 178-182 1136 187 184-190 7/12
20.12 2:04:52 40 5:21 182 180-184 975 189 188-190 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    176 avge / 184 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 2.4% 6:30
    15 2.4% 6:48
    13 2.1% 6:24
    12 2.0% 6:36

  • Cadence Distribution

    191 avge / 226 max Stride Length: 136cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 190 20.1 2:04:48 6:12
    Walk 0.0 104 0 2 3:34:36
    Still 0.0 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:41 54.56% More
    800m 2:51 5:45 62.05% More
    1km 3:36 5:47 64.55% More
    Mile 5:50 5:50 68.18% More
    5k 18:37 6:00 72.66% More
    5 miles 30:10 6:02 72.84% More
    10k 37:39 6:04 72.77% More
    10 miles 1:01:01 6:06 74.13% More
    Half 1:19:58 6:06 74.78% More
    20 miles 2:03:56 6:12 75.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:23 5:23 73.95
    5km 17:38 5:41 76.74
    5M 29:02 5:48 75.66
    10km 36:27 5:52 75.16
    10M 1:00:00 6:00 75.37
    Half 1:19:37 6:05 74.53
    20M 2:04:01 6:12 75.81
    Mara 2:44:34 6:17 76.18
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