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Sun 7th Apr 2019 at 9:00am by Halvedin3

Run > Race
  • Time
    2:44:14
  • Miles
    26.32
  • Min/mi
    6:14
  • Pacing
    95.8%
  • WAVA
    80.10
  • Stride(cm)
    144
  • Cals
    1976
  • Cadence
    179
  • BPM
    152
  • %MHR
    84.2
  • B/mi
    946
  • Asc(m)
    177
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Manchester Marathon

Split Summary
===
1) 1m - 6:03(6:03/m) 145/152bpm 75cal 9.91/10.18mph
2) 1m - 6:02(6:02/m) 152/155bpm 81cal 9.94/10.35mph
3) 1m - 6:09(6:09/m) 153/156bpm 82cal 9.74/10.21mph
4) 1m - 6:10(6:10/m) 151/154bpm 79cal 9.74/10.14mph
5) 1m - 6:08(6:08/m) 152/154bpm 82cal 9.78/10.04mph
6) 1m - 6:13(6:13/m) 153/156bpm 84cal 9.64/9.89mph
7) 1m - 6:09(6:09/m) 153/157bpm 81cal 9.75/9.98mph
8) 1m - 6:08(6:08/m) 154/156bpm 82cal 9.77/10.12mph
9) 1m - 6:10(6:10/m) 153/155bpm 81cal 9.74/9.91mph
10) 1m - 6:10(6:10/m) 153/155bpm 79cal 9.72/10mph
11) 1m - 6:11(6:11/m) 150/153bpm 76cal 9.7/10.02mph
12) 1m - 6:16(6:16/m) 152/155bpm 79cal 9.57/9.73mph
13) 1m - 6:03(6:03/m) 152/155bpm 75cal 9.91/10.46mph
14) 1m - 6:16(6:16/m) 152/154bpm 76cal 9.58/10.1mph
15) 1m - 6:09(6:09/m) 152/155bpm 73cal 9.76/9.96mph
16) 1m - 6:14(6:14/m) 152/154bpm 74cal 9.62/10.27mph
17) 1m - 6:14(6:14/m) 152/153bpm 70cal 9.63/9.68mph
18) 1m - 6:16(6:16/m) 152/153bpm 70cal 9.59/9.75mph
19) 1m - 6:10(6:10/m) 151/153bpm 69cal 9.74/10mph
20) 1m - 6:16(6:16/m) 152/155bpm 72cal 9.57/9.77mph
21) 1m - 6:18(6:18/m) 151/153bpm 67cal 9.53/9.81mph
22) 1m - 6:18(6:18/m) 151/153bpm 66cal 9.52/10mph
23) 1m - 6:30(6:30/m) 151/153bpm 70cal 9.23/9.39mph
24) 1m - 6:31(6:31/m) 151/153bpm 68cal 9.21/9.54mph
25) 1m - 6:35(6:35/m) 151/153bpm 70cal 9.12/9.29mph
26) 1m - 6:36(6:36/m) 152/155bpm 74cal 9.08/9.27mph
27) 0.32m - 1:58(6:08/m) 155/158bpm 21cal 9.77/10.14mph

Stayed at Premier inn Old Trafford
Walk to the start is 10 mins

Bella Italia, Picadilly Gardens for dinner - was good - mushroom risotto.

Wasn't feeling super energetic - slight ear thing going on, although felt good by start.

alarm at 6am

Porridge pot at 6.20

down for breakfast at 6.40 - toast, juice, coffee

Wrote 5 mile split times on arm

Beetroot juice night before, on waking, and 45 mins before start

caffeine - 300mg 1hr before start

left for start at 8.20. About right, probably could leave sloghtly later, but this allowed for nice relaxed walk and warm-up.

warmed up down road at back of audi garage - nice and quiet.

in pen at 8.45.

gels every 3-3.5 miles - timed ith water stops so slightly uneaven. erred towards earlier than later, so first one about 3 miles.

3.5 Normal
7.0 Normal with c
10.5 Isotonc
14.0 Normal with c
17.5 Isotonic with c
21 Isotonic
23.5 Normal (early)

Only used salt towards later stages, 16 and 21.

Set off quite quick - need to get under par as last 4 miles or so are up hill and feel hard. 6.10ish for about 19 miles, then par (6.17-6.18 for 3 miles, then hang on!

Didn't wear cap.

SPECTATING NOTES

Remember to print map of course

Sugested plan
tram to altrincham - 2 viewings.

tram to brooklands- 1/2 mile walk. just do one viewing instead of 2 (too much walking). Use playgoround

Tram to Old Trafford for finish.

Try and leave for breakfast a bit earlier - didn't leave breakfast until 9.15 this year.

Don't use Pomona! New tram stop outside hotel should be ready by next year. Probably be able to go to cornbrook, change and then get down to altrincham.
6:03 6:02 6:09 6:10 6:08 6:13 6:09 6:08 6:10 6:10 6:11 6:16 6:03 6:16 6:09 6:14 6:14 6:16 6:10 6:16 6:18 6:18 6:30 6:31 6:35 6:36 1:58

Pace

1% 22% 73% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:03 6:03 6:03 144 109-152 871 184 122-198 7/7
2.00 12:05 6:02 6:02 152 148-155 918 181 176-190 6/7
3.00 18:15 6:10 6:10 153 150-156 942 180 176-184 9/8
4.00 24:24 6:09 6:09 151 147-154 929 179 176-182 3/11
5.00 30:33 6:09 6:09 152 149-154 935 179 176-182 6/9
6.00 36:46 6:13 6:13 154 151-156 957 179 176-186 6/2
7.00 42:56 6:11 6:11 153 146-157 945 179 176-184 8/8
8.00 49:04 6:07 6:07 154 152-156 943 178 176-180 3/3
9.00 55:14 6:10 6:10 153 148-155 944 179 174-182 4/6
10.00 1:01:24 6:10 6:10 153 148-155 943 179 176-184 8/4
11.00 1:07:35 6:11 6:11 150 144-153 928 179 176-188 9/9
12.00 1:13:51 6:16 6:16 152 149-155 953 180 176-188 12/4
13.00 1:19:54 6:04 6:04 152 148-155 921 180 176-186 8/20
14.00 1:26:10 6:15 6:15 152 150-154 951 179 122-188 6/6
15.00 1:32:19 6:09 6:09 152 145-155 936 180 176-188 4/7
16.00 1:38:33 6:14 6:14 152 148-154 947 179 176-186 6/6
17.00 1:44:46 6:14 6:14 152 148-153 946 178 176-184 5/4
18.00 1:51:02 6:16 6:16 152 150-153 952 179 176-184 2/3
19.00 1:57:12 6:10 6:10 151 149-153 930 178 122-188 4/6
20.00 2:03:28 6:16 6:16 152 149-154 953 179 176-184 4/9
21.00 2:09:46 6:18 6:18 151 148-153 951 179 176-188 5/6
22.00 2:16:04 6:18 6:18 151 144-153 952 177 174-180 11/6
23.00 2:22:34 6:30 6:30 151 148-153 981 178 174-182 10/4
24.00 2:29:06 6:31 6:31 151 149-153 985 179 176-182 5/5
25.00 2:35:40 6:34 6:34 151 148-153 993 180 176-182 9/5
26.00 2:42:16 6:36 6:36 153 150-155 1010 180 174-184 5/6
26.32 2:44:14 1:58 6:12 156 154-158 966 185 180-196 2/2

Heart

152/158max
  • Show Beats/Mile

Elevation

Asc 177m, Range 35m, Flat prediction 2:44:14
Elevation Graph
Biggest Climbs (m) Min/mi
20 1.5% 6:15
See your biggest climbs

Cadence

179 (198 max) Stride Length: 144cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 179 26.3 2:43:54 6:14
Walk 0.2 122 0.1 20 6:10

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:48 56.14% More
800m 2:56 5:54 64.38% More
1km 3:42 5:57 67.17% More
Mile 6:02 6:02 70.80% More
5k 18:52 6:04 75.58% More
5 miles 30:33 6:07 76.04% More
10k 38:04 6:08 76.11% More
10 miles 1:01:23 6:08 77.43% More
Half 1:20:31 6:09 78.48% More
20 miles 2:03:28 6:10 79.33% More
Mara 2:43:32 6:14 80.01% More

Predictions

Dist Time Per Mile WAVA
1M 4:04 4:04
5km 14:39 4:43 97.37
5M 25:05 5:01 92.59
10km 32:05 5:10 90.31
10M 54:57 5:30 86.49
Half 1:14:35 5:42 84.05
20M 2:00:23 6:01 81.36
Mara 2:43:23 6:14 80.08

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