- drizzle
- windy
- cold
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Time
1:34:39
-
Miles 13.20
-
Min/mi 7:10
-
Pacing
86%
-
WAVA
80.41
-
Stride(cm)
122
-
Cals
1253
-
Cadence
184
-
BPM
140
-
%MHR
90.2
-
B/mi 1002
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
HM blow-up - Four Villages: 1:34:43 ... First in age-cat, but a really disappointing run.
Last year I really enjoyed this race. This year was completely different: it was torture. From the start, I was moving pretty well - and my first mile was 25 secs faster than 2016. But I knew it wasn't coming together on the first hill. My buddy, Mark Reading, passed, looked back and asked if I was OK. I really wasn't. My body position was all over the place, form had deserted me. I kept going OK for the first 4-5 miles, most of it fairly flat, but my head was telling me I wasn't enjoying it. I grabbed a cup of water at the first station, as usual spilt most of it, and lost momentum.
From there, I never really picked it up again. Yes I was at the halfway point almost 2 mins in front of my time last year, but I was dreading the hills in the back half. Usually I find myself overtaking people through the second half, but today everyone was coming past me. I ground my way up the hills, but right at the top, I just ran out of steam, and slowed to a walk. I checked my heart rate, and that was OK, but I felt exhausted.
The last three downhill miles weren't much better. The wind was gusty, and I couldn;t get going. I walked again - and I've never done that in a race before, The last mile and a half was a bit better - but it was my second slowest ever HM, and a minute behind last year's time.
So why? Well, I have been putting in a lot of miles recently, and maybe I've just accumulated too much - I needed more recovery time. I was also running around 4 kilos heavier than my normal weight - that's down to the work going on in our house - too much junk-food and not enough cooking in the past week. And maybe I need to lower my marathon expectations a bit: for the first one coming up, perhaps I should focus on completing it in a decent time rather than going for speed. A little less stress, a little more enjoyment.
Split Summary
===
1) 1m - 6:50(6:50/m) 112/121bpm 71cal 8.78/9.68mph
2) 1m - 6:44(6:44/m) 138/148bpm 93cal 8.9/9.79mph
3) 1m - 6:37(6:37/m) 146/150bpm 97cal 9.07/9.33mph
4) 1m - 6:45(6:45/m) 147/151bpm 99cal 8.89/9.12mph
5) 1m - 6:53(6:53/m) 147/156bpm 100cal 8.72/9.02mph
6) 1m - 7:07(7:07/m) 146/152bpm 103cal 8.44/8.75mph
7) 1m - 6:59(6:59/m) 144/149bpm 99cal 8.6/9.06mph
8) 1m - 7:34(7:34/m) 144/147bpm 108cal 7.93/8.31mph
9) 1m - 7:26(7:26/m) 144/148bpm 105cal 8.08/8.87mph
10) 1m - 7:30(7:30/m) 144/149bpm 105cal 8.01/8.72mph
11) 1m - 8:48(8:48/m) 137/153bpm 96cal 6.82/9.91mph
12) 1m - 6:55(6:55/m) 136/142bpm 74cal 8.68/9.5mph
13) 1m - 7:10(7:10/m) 139/144bpm 85cal 8.38/9.35mph
14) 0.2m - 1:24(7:01/m) 142/146bpm 18cal 8.56/9.04mph
Last year I really enjoyed this race. This year was completely different: it was torture. From the start, I was moving pretty well - and my first mile was 25 secs faster than 2016. But I knew it wasn't coming together on the first hill. My buddy, Mark Reading, passed, looked back and asked if I was OK. I really wasn't. My body position was all over the place, form had deserted me. I kept going OK for the first 4-5 miles, most of it fairly flat, but my head was telling me I wasn't enjoying it. I grabbed a cup of water at the first station, as usual spilt most of it, and lost momentum.
From there, I never really picked it up again. Yes I was at the halfway point almost 2 mins in front of my time last year, but I was dreading the hills in the back half. Usually I find myself overtaking people through the second half, but today everyone was coming past me. I ground my way up the hills, but right at the top, I just ran out of steam, and slowed to a walk. I checked my heart rate, and that was OK, but I felt exhausted.
The last three downhill miles weren't much better. The wind was gusty, and I couldn;t get going. I walked again - and I've never done that in a race before, The last mile and a half was a bit better - but it was my second slowest ever HM, and a minute behind last year's time.
So why? Well, I have been putting in a lot of miles recently, and maybe I've just accumulated too much - I needed more recovery time. I was also running around 4 kilos heavier than my normal weight - that's down to the work going on in our house - too much junk-food and not enough cooking in the past week. And maybe I need to lower my marathon expectations a bit: for the first one coming up, perhaps I should focus on completing it in a decent time rather than going for speed. A little less stress, a little more enjoyment.
Split Summary
===
1) 1m - 6:50(6:50/m) 112/121bpm 71cal 8.78/9.68mph
2) 1m - 6:44(6:44/m) 138/148bpm 93cal 8.9/9.79mph
3) 1m - 6:37(6:37/m) 146/150bpm 97cal 9.07/9.33mph
4) 1m - 6:45(6:45/m) 147/151bpm 99cal 8.89/9.12mph
5) 1m - 6:53(6:53/m) 147/156bpm 100cal 8.72/9.02mph
6) 1m - 7:07(7:07/m) 146/152bpm 103cal 8.44/8.75mph
7) 1m - 6:59(6:59/m) 144/149bpm 99cal 8.6/9.06mph
8) 1m - 7:34(7:34/m) 144/147bpm 108cal 7.93/8.31mph
9) 1m - 7:26(7:26/m) 144/148bpm 105cal 8.08/8.87mph
10) 1m - 7:30(7:30/m) 144/149bpm 105cal 8.01/8.72mph
11) 1m - 8:48(8:48/m) 137/153bpm 96cal 6.82/9.91mph
12) 1m - 6:55(6:55/m) 136/142bpm 74cal 8.68/9.5mph
13) 1m - 7:10(7:10/m) 139/144bpm 85cal 8.38/9.35mph
14) 0.2m - 1:24(7:01/m) 142/146bpm 18cal 8.56/9.04mph
6:50 6:44 6:37 6:45 6:53 7:07 6:59 7:34 7:26 7:30 8:48 6:55 7:10 1:24
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 3:24 | 3:24 | 6:47 | 107 72-121 | 727 | 190 120-202 | 10/2 |
1.00 | 6:49 | 3:25 | 6:51 | 115 113-117 | 787 | 187 182-190 | 7/2 |
1.50 | 10:24 | 3:35 | 7:11 | 137 119-148 | 983 | 185 178-190 | 18/3 |
2.00 | 13:34 | 3:09 | 6:19 | 141 138-145 | 890 | 186 176-192 | 2/17 |
2.50 | 16:53 | 3:19 | 6:39 | 146 143-149 | 970 | 187 180-192 | 8/5 |
3.00 | 20:11 | 3:18 | 6:35 | 147 144-150 | 968 | 185 180-190 | 0/10 |
3.50 | 23:35 | 3:24 | 6:48 | 148 146-151 | 1007 | 187 182-190 | 2/5 |
4.00 | 26:56 | 3:21 | 6:42 | 146 144-149 | 977 | 183 176-190 | 5/10 |
4.50 | 30:24 | 3:28 | 6:57 | 146 141-150 | 1014 | 183 178-188 | 11/2 |
5.00 | 33:48 | 3:24 | 6:49 | 147 144-154 | 1001 | 185 176-192 | 6/4 |
5.50 | 37:25 | 3:36 | 7:13 | 146 139-151 | 1053 | 188 186-192 | 8/2 |
6.00 | 40:55 | 3:30 | 7:00 | 146 143-150 | 1023 | 191 186-196 | 5/3 |
6.50 | 44:20 | 3:25 | 6:50 | 144 141-147 | 985 | 189 184-196 | 3/7 |
7.00 | 47:54 | 3:33 | 7:07 | 144 143-146 | 1025 | 189 184-194 | 8/0 |
7.50 | 51:37 | 3:43 | 7:27 | 144 142-145 | 1072 | 186 174-192 | 14/0 |
8.00 | 55:28 | 3:51 | 7:41 | 145 142-147 | 1115 | 188 182-192 | 21/2 |
8.50 | 59:19 | 3:52 | 7:43 | 144 142-145 | 1112 | 185 178-190 | 10/5 |
9.00 | 1:02:54 | 3:34 | 7:08 | 144 141-148 | 1028 | 183 174-192 | 7/13 |
9.50 | 1:06:34 | 3:41 | 7:22 | 145 142-148 | 1068 | 182 174-188 | 11/5 |
10.00 | 1:10:23 | 3:48 | 7:37 | 144 140-146 | 1096 | 180 172-188 | 12/1 |
10.50 | 1:14:36 | 4:14 | 8:27 | 141 127-153 | 1193 | 169 108-188 | 18/9 |
11.00 | 1:19:23 | 4:46 | 9:32 | 132 113-153 | 1259 | 166 112-194 | 12/26 |
11.50 | 1:22:58 | 3:35 | 7:11 | 135 124-140 | 969 | 184 174-190 | 2/10 |
12.00 | 1:26:18 | 3:20 | 6:39 | 137 129-142 | 911 | 183 176-190 | 0/36 |
12.50 | 1:29:55 | 3:38 | 7:16 | 138 130-143 | 1002 | 187 176-194 | 0/15 |
13.00 | 1:33:27 | 3:32 | 7:03 | 141 139-144 | 994 | 181 176-188 | 3/9 |
13.20 | 1:34:51 | 1:24 | 7:04 | 142 140-146 | 1004 | 183 158-190 | 1/3 |
Heart
140/154max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 89m, Flat prediction 1:33:05
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
44 1.5% | 7:29 |
25 2.5% | 8:31 |
21 2.5% | 7:00 |
13 1.4% | 6:51 |
12 2.7% | 7:12 |
11 2.2% | 7:05 |
See your biggest climbs |
Cadence
184 (202 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.8 | 185 | 13.1 | 1:32:48 | 7:05 |
Walk | 2.0 | 114 | 0.1 | 1:52 | 16:46 |
Still | 0.2 | - | - | 11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:09 | 6:09 | 79.80 |
5km | 20:26 | 6:35 | 81.93 |
5M | 33:49 | 6:46 | 81.10 |
10km | 42:35 | 6:51 | 80.66 |
10M | 1:10:31 | 7:03 | 80.78 |
Half | 1:33:53 | 7:10 | 79.81 |
20M | 2:27:02 | 7:21 | 80.75 |
Mara | 3:15:45 | 7:28 | 80.88 |
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