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-
Time
24:13
-
Miles
3.11
-
Min/mi
7:47
-
Pacing
94.3%
-
WAVA
53.10
-
Cals
369
-
Asc(m)
190
-
Surface
Road
Notes & Comments
Parkrun at Sunderland.
I really didn't expect to run a PB & certainly not by such a wide margin. I ran a sub-25 minute 5k a few weeks back in the sheffield parkrun. It was a somewhat flatter course, so I guess that was how I broke the 25min barrier.
Didn't expect to replicate that in Sunderland. The first km felt tough as I was still warming up. I was doing 5:10 ish. I think my muscles do need quite a fair amount of time to warm up, especially at race pace. I warmed up fro 5 minutes but I think I actually need between 10 to 15 minutes to get into race pace. Next time, I should do that.
The 2nd km, I galnced at my watch & I was 4:45. Much too fast I thought. My head told me to slow down to 5:00 but something in my head told me to try for a PB & try to keep this sub 5:00 pace up. So I did (half-expecting to urn out later).
The 3rd, 4th Km,, I passed Jan. Working hard but keeping the pace. up. Surprisingly, my legs felt Ok with this pace. It was hard work but I thought I could sustain the pace. So just carried on. I think the recent races 10K & 5miles definitely helped get my legs ready for this pace. Perhaps the interval sessions helped too.
Last km was tough. I was working hard & struggling to keep the pace up. It felt like I was slowing down but my garmin actually showed that was my fastest km. I hung in there till I hit the hill. That hill, I was really slow, but I ran like mad swinging my legs, running on sheer willpower. I was so exhausted felt really gasping for breath at the finish.
It is a really satisfying running a PB. Why? Well, it means that you are at the height of your fitness. It is an objective measure that you are moving on & continually improving.
Split Summary
====
1) - 0.62m - 5:02(8:06/m) - 72cal
2) - 0.62m - 4:46(7:40/m) - 75cal
3) - 0.62m - 5:00(8:03/m) - 73cal
4) - 0.62m - 4:45(7:38/m) - 75cal
5) - 0.62m - 4:37(7:26/m) - 74cal
6) - 0.01m - 3(9:07/m)
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.8%
Pace Zone: 6:40-6:59/mile: 4%
Pace Zone: 7:00-7:19/mile: 14.5%
Pace Zone: 7:20-7:39/mile: 22.1%
Pace Zone: 7:40-7:59/mile: 21.4%
Pace Zone: 8:00-8:19/mile: 17.4%
Pace Zone: 8:20-8:39/mile: 9.4%
Pace Zone: 8:40-8:59/mile: 2.2%
Pace Zone: 9:00-9:19/mile: 2.2%
Pace Zone: 9:20-9:39/mile: 2.2%
Pace Zone: 10:00-10:19/mile: 1.1%
5:02 4:46 5:00 4:45 4:37 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:36 |
0/0 |
0.25 |
2:05 |
1:08 |
9:05 |
0/0 |
0.38 |
3:04 |
59 |
7:55 |
0/0 |
0.50 |
4:05 |
1:00 |
8:03 |
0/0 |
0.63 |
5:01 |
57 |
7:33 |
0/0 |
0.75 |
5:57 |
55 |
7:23 |
0/0 |
0.88 |
6:50 |
54 |
7:08 |
0/0 |
1.00 |
7:50 |
1:00 |
7:57 |
0/0 |
1.13 |
8:48 |
59 |
7:48 |
0/0 |
1.25 |
9:49 |
1:01 |
8:07 |
0/0 |
1.38 |
10:51 |
1:01 |
8:12 |
0/0 |
1.50 |
11:53 |
1:02 |
8:17 |
0/0 |
1.63 |
12:55 |
1:02 |
8:15 |
0/0 |
1.75 |
13:52 |
58 |
7:40 |
0/0 |
1.88 |
14:51 |
59 |
7:48 |
0/0 |
2.00 |
15:48 |
57 |
7:39 |
0/0 |
2.13 |
16:47 |
59 |
7:54 |
0/0 |
2.25 |
17:44 |
57 |
7:33 |
0/0 |
2.38 |
18:40 |
56 |
7:25 |
0/0 |
2.50 |
19:37 |
57 |
7:40 |
0/0 |
2.63 |
20:35 |
58 |
7:40 |
0/0 |
2.75 |
21:30 |
55 |
7:24 |
0/0 |
2.88 |
22:26 |
55 |
7:23 |
0/0 |
3.00 |
23:20 |
54 |
7:11 |
0/0 |
3.11 |
24:11 |
51 |
7:54 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:16 |
7:16 |
53.23 |
5km |
24:11 |
7:47 |
53.06 |
5M |
40:04 |
8:01 |
52.62 |
10km |
50:26 |
8:07 |
52.37 |
10M |
1:23:31 |
8:21 |
51.79 |
Half |
1:51:12 |
8:29 |
51.26 |
20M |
2:54:08 |
8:42 |
51.54 |
Mara |
3:51:50 |
8:51 |
51.97 |
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