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Sun 29th Sep 2024 at 10:30am by DavidGould
Run > Race
-
Time
34:00
-
Miles
3.13
-
Min/mi
10:52
-
Pacing
92.6%
-
WAVA
48.23
-
Stride(cm)
94
-
Cals
353
-
Cadence
157
-
BPM
158
-
%MHR
86.9
-
B/mi
1718
-
Asc(m)
8
-
Surface
Road
Notes & Comments
Great Shelford 5k and fun run
The running mojo seems to be back - just not the running legs. Pleased with a time one minute inside estimate, even though it's not exactly enough to pull the skin off a rice pudding. I could do with avoiding a fourth (possibly fifth) dose of Covid to approach fitness again.
Pacing seemed a bit off: I started too fast but, on the return, thought it was because the course drops gently away from the start. It certainly seemed uphill finishing. True, but not very significant (looking at the elevation graph).
Keeping the heart rate about 170 bpm over the last half suggests the work ethic is there. Or the Garmin is broken.
Next weekend's Abington¹ 10k should be, er, interesting.
¹ definitely Abington, not Abingdon
Editing David: I cleverly discovered how to take selfies that are flipped. It'll be even cleverer discovering how not to do that².
² yes, I know: I could have flipped it back "in post" as they say
1) 1km - 6:10(6:10/km) 132/150bpm [814b/km] 66cal
2) 1km - 6:41(6:41/km) 144/157bpm [963b/km] 69cal
3) 1km - 6:54(6:54/km) 172/179bpm [1186b/km] 73cal
4) 1km - 7:06(7:06/km) 174/177bpm [1236b/km] 70cal
5) 1km - 6:58(6:58/km) 176/179bpm [1227b/km] 73cal
6) 0.03km - 11(5:24/km) 177/179bpm [957b/km] 2cal
6:10 6:41 6:54 7:06 6:58 11
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:21 |
1:21 |
10:50 |
107 78-127 |
1159 |
154 144-162 |
0/3 |
| 0.25 |
2:33 |
1:11 |
9:30 |
131 128-132 |
1245 |
157 154-160 |
1/1 |
| 0.38 |
3:45 |
1:13 |
9:42 |
140 132-143 |
1358 |
160 158-160 |
1/0 |
| 0.50 |
4:57 |
1:12 |
9:35 |
138 135-143 |
1323 |
161 158-164 |
1/2 |
| 0.63 |
6:12 |
1:15 |
10:00 |
147 143-150 |
1470 |
161 160-164 |
2/1 |
| 0.75 |
7:36 |
1:24 |
11:09 |
142 140-147 |
1583 |
161 158-164 |
2/0 |
| 0.88 |
8:54 |
1:18 |
10:27 |
140 138-143 |
1463 |
161 160-162 |
0/0 |
| 1.00 |
10:13 |
1:18 |
10:27 |
143 139-148 |
1494 |
161 160-162 |
1/1 |
| 1.13 |
11:32 |
1:20 |
10:39 |
143 137-146 |
1523 |
160 156-164 |
2/1 |
| 1.25 |
12:55 |
1:22 |
10:57 |
149 143-157 |
1632 |
161 160-166 |
1/0 |
| 1.38 |
14:16 |
1:22 |
10:54 |
169 158-174 |
1843 |
160 158-164 |
1/0 |
| 1.50 |
15:41 |
1:24 |
11:16 |
173 168-177 |
1949 |
157 154-160 |
1/1 |
| 1.63 |
17:02 |
1:22 |
10:53 |
174 172-175 |
1892 |
159 158-160 |
0/1 |
| 1.75 |
18:28 |
1:26 |
11:26 |
174 173-177 |
1989 |
157 154-160 |
0/1 |
| 1.88 |
19:51 |
1:23 |
11:07 |
174 173-176 |
1933 |
157 154-160 |
0/1 |
| 2.00 |
21:16 |
1:25 |
11:20 |
174 173-175 |
1973 |
155 152-158 |
0/1 |
| 2.13 |
22:42 |
1:26 |
11:24 |
175 173-176 |
1995 |
157 154-162 |
1/1 |
| 2.25 |
24:09 |
1:27 |
11:34 |
175 173-177 |
2024 |
156 154-158 |
1/1 |
| 2.38 |
25:36 |
1:27 |
11:36 |
174 174-175 |
2019 |
154 154-156 |
1/0 |
| 2.50 |
27:00 |
1:24 |
11:12 |
174 173-175 |
1948 |
156 154-158 |
0/1 |
| 2.63 |
28:30 |
1:30 |
12:03 |
175 174-176 |
2109 |
155 154-158 |
1/1 |
| 2.75 |
29:54 |
1:24 |
11:14 |
175 171-176 |
1965 |
156 154-160 |
1/1 |
| 2.88 |
31:21 |
1:26 |
11:31 |
176 173-177 |
2028 |
154 152-156 |
1/1 |
| 3.00 |
32:44 |
1:23 |
11:05 |
176 175-178 |
1950 |
155 154-156 |
1/0 |
| 3.13 |
33:58 |
1:15 |
9:56 |
177 173-179 |
1760 |
156 150-162 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
157 |
3.1 |
34:00 |
10:52 |
| Walk |
0.0 |
150 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:19 |
38.77% |
More |
| 800m |
4:43 |
9:29 |
45.67% |
More |
| 1km |
6:02 |
9:42 |
47.19% |
More |
| Mile |
10:06 |
10:06 |
49.22% |
More |
| 5k |
33:40 |
10:50 |
48.41% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:09 |
10:09 |
48.94 |
| 5km |
33:44 |
10:51 |
48.31 |
| 5M |
55:52 |
11:10 |
47.75 |
| 10km |
1:10:20 |
11:19 |
47.45 |
| 10M |
1:56:28 |
11:39 |
47.18 |
| Half |
2:35:04 |
11:50 |
46.83 |
| 20M |
4:02:50 |
12:09 |
46.91 |
| Mara |
5:23:18 |
12:20 |
47.19 |
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