So this morning I did my first long run for London Marathon and I ran with my HRM strap so I could get some data for post run review.  This was after racing two 5km parkruns yesterday so I was not on fresh legs.

The plan was for:

• 1. 5 miles at 7:30 to 7:20 pace.
• 2. Then 5 miles at 7:20 to 7:10 pace.
• 3. Then 5 Miles at 7:10 to 6:55 pace.  7.5 miles out and 7.5 miles back, on tarmac.  As it was icy I ended up running on grass verges for some of the run.

I have deleted a lot of the data but I left on what I think is interesting.

For reference, my recent 10km PB was run at 5:42 min miles, 165 Av HR, 172 cadence, 1.65m stride length and 226 Ground Contact time.

I can see that as my pace increased my run cadence did not (strides per minute), the pace was controlled by my stride length which increased 6cm as I went from part 1 to part 2, and then 6 cm from part 2 to part 3.  My ground contact time also reduced as my stride length increased.  My vertical oscillation did not change.

As I am getting over a cold I would not take to much interest in my HR readings.  The run felt easy, I did increase the pace for the last 2 miles to 6:45 so was working quite hard towards the end.

All this data is interesting but it is not going to make me any faster other than perhaps trying to increase my cadence a bit.