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Sun 28th Apr 2024 at 9:01am by Miser

Run > Race

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Time
2:50:14
Miles
26.55
Min/mi
6:25
Pacing
95.5%
WAVA
74.86
Stride(cm)
128
Cals
2610
Cadence
197
BPM
165
%MHR
90.3
B/mi
1060
Asc(m)
54
Hillscore
1
Surface
Road

Notes & Comments

Newport Marathon. 50th

Disappointed not to go under 2:50, but happy with the effort.
Ran with a group of half marathon runners for the first 4 or 5 miles until they split. Then paired up with another marathoner until a group of 5 of us formed. We were passed slowly by a 6th runner who split the group as we partly went with him and generally couldn’t decide how to manage our pace. Eventually by about 8 or 9 miles I was back with my initial buddy, choosing not to push the pace yet. Felt good and pretty comfortable, but aware that I was working a tiny bit harder than I’d have liked, even if I felt strong doing it.

My buddy had to stop for a toilet at about 11 or 12 miles, so I cracked on. Ended up speeding up and found myself cracking on slightly at half way - not what I’d planned but I was feeling good enough and it had worked for me before.

Turns out it was a long course: worth about 70 seconds based on my final speed..

Adjustment is up: 101 Matthew Young 02:50:14 00:01:06 02:49:08 (time to use on gfa)

newportwalesmarathon.co.uk

Please only submit your adjusted time when applying for TCS London Marathon Good for Age entry, noting on the application that it has been adjusted.

1) 3.02mi - 19:00(6:17/mi) 153/165bpm [962b/mi] 282cal
2) 3.04mi - 19:10(6:19/mi) 162/168bpm [1022b/mi] 291cal
3) 2.96mi - 18:37(6:17/mi) 164/169bpm [1030b/mi] 285cal
4) 0.06mi - 22(6:31/mi) 163/164bpm [1062b/mi] 5cal
5) 3.01mi - 19:04(6:20/mi) 163/171bpm [1031b/mi] 288cal
6) 3.01mi - 18:53(6:17/mi) 167/174bpm [1049b/mi] 290cal
7) 3.02mi - 19:03(6:19/mi) 168/178bpm [1060b/mi] 295cal
8) 3mi - 19:22(6:28/mi) 169/174bpm [1092b/mi] 300cal
9) 3mi - 19:47(6:36/mi) 172/176bpm [1136b/mi] 310cal
10) 1.17mi - 8:02(6:51/mi) 172/176bpm [1179b/mi] 125cal
11) 1.28mi - 8:58(7:02/mi) 173/178bpm [1217b/mi] 139cal

19:00 19:10 18:37 22 19:04 18:53 19:03 19:22 19:47 8:02 8:58

Pin Map

0mi in 0

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.58	10:00	10:00	6:19	146 95-157	922	198 188-204	12/11
3.19	20:00	10:00	6:13	160 156-165	994	197 182-202	15/18
4.77	30:00	10:00	6:21	162 156-168	1029	196 192-202	9/11
6.36	40:00	10:00	6:17	163 156-167	1025	198 194-200	12/14
7.95	50:00	10:00	6:16	163 158-167	1022	197 188-204	12/13
9.53	1:00:00	10:00	6:20	164 159-167	1039	198 188-202	15/13
11.12	1:10:00	10:00	6:17	162 156-165	1018	197 192-202	8/11
12.69	1:20:00	10:00	6:22	166 156-171	1056	196 192-200	15/13
14.30	1:30:00	10:00	6:14	167 155-174	1041	196 192-202	13/13
15.90	1:40:00	10:00	6:14	167 162-171	1040	196 192-198	13/14
17.47	1:50:00	10:00	6:23	168 157-178	1072	196 190-204	13/14
19.04	2:00:00	10:00	6:24	169 161-171	1080	195 180-200	10/11
20.59	2:10:00	10:00	6:26	169 160-174	1088	196 192-200	12/11
22.11	2:20:00	10:00	6:34	171 168-175	1122	196 192-204	9/10
23.63	2:30:00	10:00	6:36	172 167-175	1136	197 182-200	12/9
25.10	2:40:00	10:00	6:48	172 169-176	1170	196 192-200	10/11
26.51	2:50:00	10:00	7:04	173 169-178	1224	196 190-200	18/15
26.55	2:50:16	16	6:27	177 176-177	1140	198 198-198	0/0

Heart

165/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 16m, Flat prediction 2:49:45

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.7%	7:30
See your biggest climbs

Cadence

197 (204 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	196	26.6	2:50:15	6:25
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:55	52.29%	More
800m	3:02	6:05	58.61%	More
1km	3:49	6:08	60.84%	More
Mile	6:09	6:09	64.67%	More
5k	19:24	6:15	69.76%	More
5 miles	31:19	6:16	70.13%	More
10k	39:01	6:17	70.23%	More
10 miles	1:02:53	6:17	71.92%	More
Half	1:22:23	6:17	72.58%	More
20 miles	2:06:11	6:19	74.52%	More
Mara	2:47:49	6:24	74.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:54	4:54	81.25
5km	16:43	5:23	80.95
5M	27:58	5:36	78.55
10km	35:23	5:42	77.43
10M	59:12	5:55	76.39
Half	1:19:17	6:03	74.84
20M	2:05:18	6:16	75.04
Mara	2:47:48	6:24	74.71

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