Run > Race

VLM 2012. Splits manual as usual.
Aimed for 3:05, and got nicely in to 7:00-7:10 pace early on (miles 3 and 4 the helpful downhill ones). Got tough after about 15, and surely no-one actually *enjoys* the Canary Wharf section. Kept on keeping on, and knew by 19-20 that I'd paced it right this year (albeit for a 3:05-3:06). The last 5-6m weren't smooth, but ground them out for my most even-paced marathon since the 2:59. And you can enjoy the crowds when you're running well.
Stupidly forgot to wear HRM, put in on baggage truck instead. Would actually like to have seen the stats for that.
From 20-25 were back in to the breeze.
I think I got gels and water right - breakfast of muesli at 6:15, cereal bar and powerade en route, banana at about 8:45, bit more water and one gel in last 20-30min. Gels on course at 5,9,13,17,21 (ish). Only a few sips of water, but at around 10 stations.

Split Summary

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1) - 1.01m - 6:57(6:55/m) - 118cal

2) - 1.02m - 7:01(6:51/m) - 124cal

3) - 1.01m - 6:53(6:50/m) - 122cal

4) - 1.01m - 6:57(6:52/m) - 124cal

5) - 0.98m - 6:49(6:59/m) - 117cal

6) - 1.02m - 7:19(7:09/m) - 124cal

7) - 1.01m - 7:11(7:05/m) - 122cal

8) - 1m - 7:10(7:12/m) - 122cal

9) - 1m - 7:10(7:09/m) - 121cal

10) - 1.01m - 7:07(7:02/m) - 123cal

11) - 1m - 7:00(7:01/m) - 120cal

12) - 1.01m - 7:09(7:04/m) - 123cal

13) - 1.02m - 7:12(7:03/m) - 124cal

14) - 1.98m - 13:51(7:00/m) - 240cal

15) - 0m - 1(20:47/m)

16) - 1.01m - 7:13(7:08/m) - 115cal

17) - 1.01m - 7:14(7:09/m) - 122cal

18) - 1m - 7:10(7:10/m) - 123cal

19) - 0.98m - 7:14(7:24/m) - 131cal

20) - 0.97m - 7:11(7:26/m) - 123cal

21) - 1.01m - 7:19(7:13/m) - 123cal

22) - 1m - 7:12(7:11/m) - 122cal

23) - 1m - 7:08(7:07/m) - 122cal

24) - 1.08m - 7:05(6:35/m) - 94cal

25) - 1.02m - 7:26(7:18/m) - 122cal

26) - 1.27m - 8:34(6:46/m) - 154cal

Pace Zone Summary

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Pace Zone: 5:40-5:59/mile: 1.4%

Pace Zone: 6:00-6:19/mile: 3.1%

Pace Zone: 6:20-6:39/mile: 9.5%

Pace Zone: 6:40-6:59/mile: 27.7%

Pace Zone: 7:00-7:19/mile: 30.3%

Pace Zone: 7:20-7:39/mile: 14.4%

Pace Zone: 7:40-7:59/mile: 4.3%

Pace Zone: 8:00-8:19/mile: 2.4%

participant
name Gaskell, Paul (GBR)

club Larne Ac

category 40-44

runner no 31873

race info
START TIME 09:45:00

finish details
place (M/W) 1602

place (ag) 379

place (overall) 1693

finish time 03:06:32

splits
Split time diff min/km km/h

5K 00:21:32 21:32 04:19 13.94

10K 00:43:26 21:54 04:23 13.70

15K 01:05:49 22:23 04:29 13.41

20K 01:27:52 22:03 04:25 13.60

HALF 01:32:36 04:44 04:20 13.89

25K 01:49:44 17:08 04:24 13.67

30K 02:12:03 22:19 04:28 13.44

35K 02:34:32 22:29 04:30 13.34

40K 02:56:58 22:26 04:30 13.37

finish time 03:06:32 09:34 04:22 13.79