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Thu 16th Jun 2016 at 6:00pm by CtrlAlzShift

Run > Race
  • heavy rain
  • Time
    20:13
  • Miles
    3.13
  • Min/mi
    6:28
  • Pacing
    92.2%
  • WAVA
    82.75
  • Stride(cm)
    124
  • Cals
    290
  • Cadence
    201
  • BPM
    150
  • %MHR
    96.6
  • B/mi
    967
  • Asc(m)
    44
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Dunham Massey 5K - My first sub-20 - 19:42 official.

Running in pouring rain on a cool evening, the race started with a lovely downhill stretch. I thought I was keeping it fairly easy, saving a bit for the slightly uphill section in the second half-mile. To my surprise, Garmin showed 6:11 for mile 1 - fastest ever mile. I was on for a PB. Kept it fairly steady for the next mile - but I knew I was still doing pretty well ,,, I was right up with people who had just beaten me in the previous 2 runs in the North Cheshire series. The final kilometre was glorious - the same downhill stretch, and I had enough left to start passing people ... the fast miles I've been doing in training were really paying off now. In to the finish, and like always I forgot to stop my watch. But at prize-giving, I was announced as the first over-65 ... with a time of 19:42, a massive 20 secs off my previous best. Great conditions and a perfect PB course ... can I repeat it in Sunday's final race in the series?

Split Summary
===
1) 1m - 6:11(6:11/m) 148/158bpm 85cal 9.7/12.04mph
2) 1m - 6:29(6:29/m) 152/157bpm 93cal 9.25/9.93mph
3) 1m - 6:22(6:22/m) 155/163bpm 94cal 9.43/10.37mph
4) 0.13m - 1:11(9:08/m) 158/160bpm 18cal 6.57/10.37mph
6:11 6:29 6:22 1:11

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 45 45 6:02 119 82-149 718 218 204-232 2/0
0.25 1:27 42 5:37 150 145-158 843 201 190-204 0/4
0.38 2:11 44 5:48 148 147-149 859 200 196-204 0/5
0.50 2:57 46 6:12 151 149-153 936 203 202-204 0/0
0.63 3:49 52 6:53 149 145-156 1025 201 198-202 2/1
0.75 4:35 46 6:10 151 148-153 931 202 200-204 2/1
0.88 5:25 49 6:34 153 150-155 1006 201 198-204 3/0
1.00 6:16 52 6:52 152 150-154 1045 199 196-204 1/0
1.13 7:07 51 6:51 151 148-153 1033 198 194-202 4/0
1.25 7:59 52 6:52 154 150-157 1059 192 180-198 3/6
1.38 8:44 45 6:03 151 149-153 914 199 196-204 2/1
1.50 9:30 45 6:01 151 149-155 910 199 196-200 0/3
1.63 10:16 46 6:10 151 150-152 932 198 198-200 0/6
1.75 11:03 47 6:20 153 151-155 969 200 198-202 0/0
1.88 11:55 51 6:51 155 153-156 1063 197 182-202 2/2
2.00 12:45 50 6:43 152 148-155 1020 201 200-202 2/1
2.13 13:35 49 6:36 153 150-155 1009 199 194-202 4/0
2.25 14:26 51 6:47 154 151-159 1045 198 196-200 1/0
2.38 15:17 52 6:55 153 151-155 1059 196 192-198 3/0
2.50 16:10 52 6:58 156 153-158 1086 190 180-196 4/4
2.63 16:55 45 5:59 154 153-155 922 200 198-202 2/2
2.75 17:38 44 5:49 159 155-162 924 201 198-204 0/2
2.88 18:22 44 5:49 157 154-161 913 201 198-204 0/6
3.00 19:07 45 6:02 153 151-155 923 202 200-204 0/1
3.13 20:05 58 7:40 158 154-160 1212 196 114-204 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.6% 6:35
    13 1.5% 6:49

  • Cadence Distribution

    201 avge / 232 max Stride Length: 124cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.0 200 3.1 19:53 6:22
    Walk 0.9 114 0 11 26:08
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:26 67.26% More
    800m 2:51 5:43 76.89% More
    1km 3:39 5:52 79.47% More
    Mile 6:10 6:10 82.18% More
    5k 19:38 6:19 84.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:02 6:02 84.06
    5km 20:03 6:27 82.75
    5M 33:13 6:39 81.83
    10km 41:49 6:44 81.35
    10M 1:09:15 6:56 80.92
    Half 1:32:12 7:02 80.36
    20M 2:24:23 7:13 80.55
    Mara 3:12:14 7:20 81.05
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