Bienwald-Marathon

Kandel Marathon - 3:44:43 [Results] [Certificate]

km 1: 5:12
km 2: 5:19
km 3: 5:21
km 4: 5:12
km 5: 5:18 (26:22)
km 6: 5:19
km 7: 5:18
km 8: 5:16
km 9: 5:17
km 10: 5:23 (52:55 / 26:33)
km 11: 5:24
km 12: 5:20
km 13: 5:14
km 14: 5:24
km 15: 5:17 (1:19:40 / 26:45)
km 16: 5:22
km 17: 5:08
km 18: 5:13
km 19: 5:15
km 20: 5:17 (1:45:55 / 26:15)
km 21: 5:23 (HM 1:51:39)
km 22: 5:13
km 23: 5:14
km 24: 5:18
km 25: 5:15 (2:12:18 / 26:23)
km 26: 5:22
km 27: 5:17
km 28: 5:15
km 29: 5:17
km 30: 5:19 (2:38:43 / 26:35)
km 31: 5:22
km 32: 5:24
km 33: 5:18
km 34: 5:18
km 35: 5:21 (3:05:25 / 26:42)
km 36: 5:30
km 37: 5:21
km 38: 5:26
km 39: 5:37
km 40: 5:34 (3:33:14 / 27:49)
km 41: 5:32
km 42: 5:11
km 42.2: 1:00 (HM 1:53:05)

M45: 62nd out of 110
Male: 203rd out of 416
Overall: 222nd out of 488

 

Wow, that was tough. BUT, a big PB by over 9 minutes!

Conditions were near perfect, although a bit nippy for my liking, so I opted for long-sleeves and gloves. The first half was pretty uneventful and solid, bang on time, but in hindsight maybe 30 seconds too fast. I started to struggle from km36 and had to dig deep to keep up the pace to get my planned sub 3:45.

Kandel is a perfect course for a fast time early in the year. I quite enjoyed the lack of spectators throughout as I could really focus on my race.

For the first time, I followed Greif's marathon plan. It is tough, but really prepares you for the last quarter of the distance. Highly recommended.

Now, onwards and upwards, to Ironman Austria. Recovery first, though.




Body Composition - Pre Kandel Marathon


Weight85.7kg
Body Fat14.2% (LA 10.9 RA 8.9 RL 11.8 LL 11.8, B 16.5)
Total Body Water61.8%
Muscle Mass70.0kg (LA 4.2 RA 4.4 RL 11.8 LL 11.8, B 37.8, 5)
Physique Rating5
Basal Metabolic Rate2122 KJ
Metabolism Age29
Bone Mass3.6kg
Resting Heart Rate55

A bit off where I wanted to be, but not bad for this time of the year. Let's see how things will work out on Sun - looks like the weather might play havoc.