Sat 2nd May 2015 at 8:00am by Mizzle
Run > parkrun
-
Time
27:27
-
Miles
3.14
-
Min/mi
8:45
-
Pacing
95.9%
-
WAVA
59.38
-
Stride(cm)
105
-
Cals
371
-
Cadence
176
-
BPM
156
-
%MHR
91.5
-
B/mi
1368
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
This went well!
I nearly didn't run this after an upsetting couple of days well medicated yesterday with rather too much alcohol. Despite that I decided I could just about make it when woke up at 7:30. So, up, ready and out in record time. I decided to try sub 9 minute mile-ing just to see how it went.
I think the splits speak for themselves - as usual now at this PR, the start was rather crowded so I worked my way through. Then just tried to keep going.
It's not quite a PB (27:17 at Eye in July 13) but my second fastest ever 5k and only the third time under 28 minutes. Definitely a P'Bro parkrun PB though.
Good to see lots of WJ-ers both running and volunteering (aka shouting support).
Onwards!
Split Summary
===
1) 1m - 8:52(8:52/m) 146/157bpm 107cal 3.03/3.33/hr
2) 1m - 8:45(8:45/m) 160/164bpm 120cal 3.06/3.14/hr
3) 1m - 8:38(8:38/m) 166/169bpm 127cal 3.1/3.24/hr
4) 0.14m - 1:10(8:05/m) 170/172bpm 17cal 3.32/3.28/hr
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:13 |
1:13 |
9:43 |
108 78-134 |
1049 |
172 164-176 |
0/2 |
0.25 |
2:15 |
1:02 |
8:17 |
140 136-143 |
1159 |
175 174-176 |
4/0 |
0.38 |
3:20 |
1:05 |
8:42 |
147 144-149 |
1279 |
175 174-176 |
1/1 |
0.50 |
4:25 |
1:04 |
8:36 |
149 148-151 |
1281 |
176 174-176 |
0/2 |
0.63 |
5:33 |
1:08 |
9:05 |
154 152-155 |
1398 |
176 174-178 |
1/1 |
0.75 |
6:36 |
1:03 |
8:24 |
155 154-155 |
1301 |
175 174-178 |
2/0 |
0.88 |
7:42 |
1:07 |
8:53 |
156 155-156 |
1385 |
176 174-176 |
0/4 |
1.00 |
8:51 |
1:08 |
9:06 |
155 154-156 |
1410 |
177 176-178 |
1/1 |
1.13 |
9:56 |
1:05 |
8:44 |
156 154-157 |
1362 |
175 170-178 |
0/1 |
1.25 |
11:02 |
1:06 |
8:51 |
158 157-158 |
1399 |
175 174-176 |
1/1 |
1.38 |
12:09 |
1:07 |
8:56 |
158 157-158 |
1411 |
175 172-176 |
2/0 |
1.50 |
13:14 |
1:04 |
8:36 |
159 158-159 |
1367 |
175 174-176 |
2/0 |
1.63 |
14:20 |
1:06 |
8:51 |
160 159-161 |
1415 |
176 176-178 |
1/1 |
1.75 |
15:25 |
1:05 |
8:40 |
161 160-161 |
1395 |
176 174-178 |
0/1 |
1.88 |
16:32 |
1:07 |
8:53 |
163 161-164 |
1448 |
176 174-178 |
1/2 |
2.00 |
17:36 |
1:04 |
8:32 |
163 162-164 |
1391 |
175 174-176 |
2/0 |
2.13 |
18:41 |
1:05 |
8:43 |
164 163-164 |
1429 |
175 174-176 |
0/3 |
2.25 |
19:46 |
1:05 |
8:38 |
164 164-165 |
1415 |
176 174-176 |
1/2 |
2.38 |
20:51 |
1:05 |
8:42 |
165 164-166 |
1435 |
175 172-176 |
1/1 |
2.50 |
21:58 |
1:07 |
8:52 |
166 166-166 |
1473 |
176 176-178 |
1/1 |
2.63 |
23:01 |
1:03 |
8:24 |
166 165-166 |
1395 |
177 176-178 |
1/0 |
2.75 |
24:05 |
1:04 |
8:35 |
167 166-168 |
1432 |
176 174-178 |
1/0 |
2.88 |
25:10 |
1:05 |
8:41 |
168 167-168 |
1459 |
176 176-176 |
2/1 |
3.00 |
26:14 |
1:04 |
8:33 |
169 168-169 |
1444 |
177 176-178 |
1/1 |
3.13 |
27:16 |
1:01 |
8:12 |
170 168-171 |
1394 |
178 176-180 |
0/3 |
3.14 |
27:25 |
9 |
7:49 |
172 171-172 |
1343 |
178 178-180 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
3.1 |
27:25 |
8:43 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
56.55 |
5km |
27:09 |
8:44 |
59.43 |
5M |
44:57 |
8:59 |
58.56 |
10km |
56:35 |
9:06 |
58.24 |
10M |
1:33:43 |
9:22 |
57.88 |
Half |
2:04:46 |
9:31 |
56.76 |
20M |
3:15:23 |
9:46 |
56.97 |
Mara |
4:20:08 |
9:56 |
56.64 |
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Well done, a great run
Brilliant run, the benefits of mara training followed by the right recovery starting to pay off. Well done