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Sat 11th Jan 2020 at 8:00am by MrMo

Run > Race
  • Time
    8:17:06
  • Miles
    43.03
  • Min/mi
    11:33
  • Pacing
    64.7%
  • WAVA
    48.48
  • Stride(cm)
    85
  • Cals
    4926
  • Cadence
    163
  • BPM
    153
  • %MHR
    79.1
  • B/mi
    1764
  • Asc(m)
    555
  • Hillscore
    38
  • Surface
    Road

Notes & Comments

Country to Capital 43m: 08:17:12 Pos: 232/386

I can't say I enjoyed this. Nor do I enjoy the prospect of a slow recovery. And I do I enjoy the satisfaction of having done? I ain't bothered to be honest. So, I think that's my ultra days on hold for a while.

This was a tough event in places, but my attitude was simply to put one foot in front of the other and get to the end. I didn't really care whether it took 7, 8 or 9 hours.

The first 23 miles were a silly affair of thick mud, daft uphill bits and some decent road bits from Wendover to the Grand Union Canal. The last 21 miles were more of a mental challenge along the pancake flat canal all the way into Little Venice.

In terms of my performance, it wasn't great. I struggled with the mud and was going dead slow and once I got to the canal, I was knackered and apart from a decent spell between 26-29 miles I felt rubbish.

Late on, when the legs had gone completely in the last 10 or so miles, I do not recall passing a single runner but recollect plenty overtaking me.

Glad to get this over and done with and I am in no rush to do another one. Will now recover and then get back to targeting sub-4 marathons.

Split Summary
===
1) 1m - 10:08(10:08/m) 146/242bpm 108cal
2) 1m - 13:32(13:32/m) 150/160bpm 160cal
3) 1m - 11:01(11:01/m) 146/154bpm 125cal
4) 1m - 10:51(10:51/m) 147/154bpm 120cal
5) 1m - 10:35(10:35/m) 156/163bpm 129cal
6) 1m - 9:50(9:50/m) 156/162bpm 121cal
7) 1m - 10:24(10:24/m) 146/156bpm 108cal
8) 1m - 13:57(13:57/m) 149/158bpm 145cal
9) 1m - 9:24(9:24/m) 157/162bpm 115cal
10) 1m - 10:10(10:10/m) 163/172bpm 133cal
11) 1m - 12:28(12:28/m) 165/173bpm 165cal
12) 1m - 10:01(10:01/m) 159/165bpm 122cal
13) 1m - 12:32(12:32/m) 162/166bpm 161cal
14) 1m - 11:33(11:33/m) 158/163bpm 136cal
15) 1m - 10:10(10:10/m) 161/166bpm 128cal
16) 1m - 11:07(11:07/m) 158/166bpm 131cal
17) 1m - 12:26(12:26/m) 158/165bpm 137cal
18) 1m - 10:52(10:52/m) 150/159bpm 99cal
19) 1m - 9:59(9:59/m) 158/162bpm 119cal
20) 1m - 12:02(12:02/m) 159/163bpm 146cal
21) 1m - 9:39(9:39/m) 159/162bpm 115cal
22) 1m - 10:26(10:26/m) 159/163bpm 124cal
23) 1m - 11:54(11:54/m) 155/162bpm 122cal
24) 1m - 11:10(11:10/m) 157/161bpm 119cal
25) 1m - 10:45(10:45/m) 157/160bpm 120cal
26) 1m - 11:36(11:36/m) 155/160bpm 112cal
27) 1m - 15:54(15:54/m) 144/161bpm 103cal
28) 1m - 10:04(10:04/m) 154/157bpm 102cal
29) 1m - 10:30(10:30/m) 155/158bpm 109cal
30) 1m - 11:35(11:35/m) 152/157bpm 99cal
31) 1m - 11:18(11:18/m) 149/154bpm 86cal
32) 1m - 10:55(10:55/m) 153/155bpm 99cal
33) 1m - 14:04(14:04/m) 147/155bpm 100cal
34) 1m - 12:01(12:01/m) 144/150bpm 80cal
35) 1m - 11:16(11:16/m) 148/152bpm 86cal
36) 1m - 11:34(11:34/m) 148/152bpm 90cal
37) 1m - 11:31(11:31/m) 149/152bpm 91cal
38) 1m - 15:09(15:09/m) 139/150bpm 87cal
39) 1m - 11:52(11:52/m) 144/146bpm 86cal
40) 1m - 12:19(12:19/m) 145/148bpm 95cal
41) 1m - 12:47(12:47/m) 144/148bpm 99cal
42) 1m - 13:28(13:28/m) 142/150bpm 90cal
43) 1m - 11:56(11:56/m) 150/155bpm 101cal
44) 0.03m - 19(9:46/m) 154/155bpm 3cal
10:08 13:32 11:01 10:51 10:35 9:50 10:24 13:57 9:24 10:10 12:28 10:01 12:32 11:33 10:10 11:07 12:26 10:52 9:59 12:02 9:39 10:26 11:54 11:10 10:45 11:36 15:54 10:04 10:30 11:35 11:18 10:55 14:04 12:01 11:16 11:34 11:31 15:09 11:52 12:19 12:47 13:28 11:56 1

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.
2.00 23:39 23:39 11:49 151 122-242 1785 157 72-184 109/16
4.00 45:31 21:53 10:56 146 71-154 1597 169 66-194 3/68
6.00 1:05:57 20:26 10:13 156 149-163 1594 173 136-190 22/25
8.00 1:30:16 24:19 12:09 148 124-158 1799 160 72-192 25/91
10.00 1:49:53 19:37 9:48 161 152-172 1579 176 126-200 18/20
12.00 2:12:22 22:29 11:14 162 151-173 1821 160 78-214 54/70
14.00 2:36:28 24:06 12:03 160 150-166 1928 155 98-182 82/48
16.00 2:57:46 21:18 10:39 159 148-166 1693 165 98-178 32/50
18.00 3:21:01 23:16 11:38 154 133-165 1791 164 88-182 10/63
20.00 3:43:02 22:01 11:00 158 152-163 1739 155 78-176 42/11
22.00 4:03:09 20:07 10:03 159 152-162 1599 170 100-186 15/49
24.00 4:26:14 23:05 11:33 156 141-162 1801 162 84-256 9/17
26.00 4:48:34 22:20 11:10 156 141-160 1742 164 96-176 6/8
28.00 5:14:32 25:58 12:59 148 117-159 1921 161 72-178 14/11
30.00 5:36:36 22:04 11:02 153 147-158 1689 166 92-174 9/10
32.00 5:58:49 22:13 11:07 151 140-155 1678 166 96-174 14/11
34.00 6:24:55 26:05 13:03 145 126-154 1891 156 94-226 9/11
36.00 6:47:45 22:50 11:25 148 142-152 1690 167 102-174 16/17
38.00 7:14:25 26:40 13:20 142 125-152 1894 161 94-240 10/8
40.00 7:38:37 24:12 12:06 144 140-148 1742 168 164-172 22/18
42.00 8:04:51 26:14 13:07 143 124-149 1876 162 102-176 11/13
43.03 8:17:06 12:15 11:53 150 145-155 1784 166 148-172 6/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 242 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    100 8.5% 12:14
    51 5.5% 9:36
    49 5.6% 10:00
    36 6.8% 19:32
    25 8.2% 11:14
    23 7.7% 12:10

  • Cadence Distribution

    163 avge / 256 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.4 171 41.3 7:29:13 10:52
    Walk 8.7 111 1.7 43:12 25:40
    Still 0.9 - - 4:41 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:33 37.51% More
    800m 4:27 8:58 41.63% More
    1km 5:41 9:09 42.56% More
    Mile 9:13 9:13 44.78% More
    5k 31:14 10:03 44.98% More
    5 miles 51:49 10:22 44.08% More
    10k 1:06:10 10:39 43.08% More
    10 miles 1:48:07 10:49 43.55% More
    Half 2:22:56 10:55 43.56% More
    20 miles 3:38:45 10:56 44.76% More
    Mara 4:51:56 11:09 44.72% More
    50k 5:47:41 11:11 46.18% More
    40 miles 7:38:37 11:28 48.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:33 8:33 48.32
    5km 29:05 9:22 48.31
    5M 48:37 9:43 46.98
    10km 1:01:29 9:54 46.36
    10M 1:42:48 10:17 45.80
    Half 2:17:36 10:30 44.90
    20M 3:37:19 10:52 45.05
    Mara 4:50:54 11:06 44.88
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