Sun 20th Mar 2016 at 10:00am by lildude

Run > Race

Amazing
cold

Follow User
0 👍

Time
1:19:35
Miles
13.07
Min/mi
6:05
Pacing
95%
WAVA
73.66
Stride(cm)
143
Cals
1317
Cadence
185
BPM
180
%MHR
90.9
B/mi
1096
Asc(m)
42
Surface
Road

Notes & Comments

Fleet Half-Marathon

What a fantastic run. Paced to perfection and I felt strong the whole way through.

I got so close to a sub-80 last year that I decided this year I'd pace things much better. Still aiming for a sub-80, but this time giving me some room to spare.

I started off with a pace of about 3:48/km for the first 5km. Picked up the pace to around 3:46/km for the next 11km and then pulled out the stops as best I could for the last 5km with the aim of getting as many of those under 3:46/km as I could.

This strategy paid of perfectly resulting in a negative split, a sub-80mins, by quite a margin and I passed 10M in 1:00:46 meaning I should be able to get under 1h for the 10M on Friday.

A much cooler race this year and I think that may have helped. My polarised training plan also seems to be working really well so far.

3:49 3:52 3:49 3:48 3:49 3:46 3:48 3:46 3:45 3:44 3:48 3:45 3:46 3:46 3:43 3:52 3:50 3:48 3:54 3:45 3:39 7

Pin Map

0mi in 0

Pace

11%

44%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	3:04	3:04	6:08	152 90-171	933	193 182-200
1.00	6:09	3:05	6:10	174 171-177	1073	191 188-192
1.50	9:15	3:05	6:11	178 172-181	1100	186 182-192
2.00	12:17	3:03	6:05	176 174-178	1071	187 182-188
2.50	15:23	3:06	6:12	177 174-179	1097	187 184-190
3.00	18:27	3:04	6:07	177 176-179	1083	185 180-188
3.50	21:28	3:01	6:02	180 176-181	1085	185 178-188
4.00	24:31	3:04	6:08	181 179-182	1109	184 180-188
4.50	27:35	3:03	6:07	181 178-184	1106	184 180-188
5.00	30:36	3:01	6:02	181 180-183	1092	185 180-188
5.50	33:38	3:03	6:05	180 175-184	1096	185 174-190
6.00	36:37	2:59	5:57	182 180-184	1084	186 182-190
6.50	39:40	3:03	6:07	181 178-185	1106	184 180-190
7.00	42:46	3:05	6:11	182 180-184	1124	183 180-188
7.50	45:43	2:57	5:55	180 178-182	1065	184 178-190
8.00	48:48	3:05	6:10	182 177-184	1122	183 180-190
8.50	51:49	3:00	6:01	183 181-185	1100	183 180-188
9.00	54:49	3:01	6:02	183 178-185	1103	183 178-188
9.50	57:51	3:01	6:02	182 178-184	1099	184 182-188
10.00	1:01:00	3:09	6:19	184 180-185	1161	182 176-188
10.50	1:04:03	3:03	6:06	183 180-185	1117	182 178-186
11.00	1:07:02	2:59	5:58	184 182-185	1098	183 180-186
11.50	1:10:08	3:06	6:12	185 183-186	1148	182 180-188
12.00	1:13:15	3:07	6:14	185 183-186	1152	181 178-186
12.50	1:16:16	3:01	6:01	187 186-189	1126	181 176-188
13.00	1:19:15	3:00	5:59	187 185-190	1119	183 176-202
13.06	1:19:34	19	4:51	192 191-192	932	189 188-190

Heart

180/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (202 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	184	13.1	1:19:33	6:05
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:05	59.57%	More
800m	2:54	5:49	59.53%	More
1km	3:37	5:50	62.26%	More
Mile	5:56	5:56	65.74%	More
5k	18:45	6:02	70.59%	More
5 miles	30:14	6:03	71.15%	More
10k	37:37	6:03	71.45%	More
10 miles	1:00:44	6:04	73.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:23	5:23	72.38
5km	17:40	5:41	74.94
5M	29:05	5:49	73.95
10km	36:31	5:53	73.61
10M	1:00:07	6:01	73.86
Half	1:19:46	6:05	73.07
20M	2:04:16	6:13	74.33
Mara	2:44:54	6:18	74.69

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry