Sun 5th Feb 2017 at 10:00am by Sigh
Run > Race
-
Time
1:03:03
-
Miles
6.24
-
Min/mi
10:06
-
Pacing
91%
-
WAVA
46.59
-
Stride(cm)
95
-
Cals
796
-
Cadence
168
-
BPM
145
-
%MHR
81.3
-
B/mi
1462
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Mad Dog 007: Live and Let Drool
I’d already abandoned any plans for a fast time, since I’m also fighting off a cold. I ran Mad Dog last year in 58:14, but I’m now carrying an extra 14 lbs since November’s PB, and having done zero speed training for what seems like months, I felt that getting under the hour would be an achievement in itself (Plan B). Failing that, Plan C was the tried & tested ‘just relax and enjoy it’.
Since I train in km’s, tracking getting a sub-60 was pretty straightforward – just run every split in under 6 minutes, which is fine if you train for it (I hadn’t). Started off well in 5:43, then slipped a bit to 5:51, then 5:59, then 6:01, then 6:06. Got to halfway in 29:39, but I was already beginning to feel the effort and lack of proper training.
I reached the water station at 5½km, and decided to walk a bit whilst drinking and re-grouping. What was I now hoping to achieve? My legs were already feeling the effort, and if I threw myself into it I may just scrape a sub-60 – but risk injury in the process. I decided it just wasn’t worth it – my performance in the race was a reflection of my training, if I wanted a faster time the work should have started before Christmas. I decided to switch to a more sedate pace, finishing in 1:03:01 – four seconds faster than my first ever 10k race back in June 2013!
5:43 5:51 5:59 6:01 6:06 6:49 6:33 6:27 6:38 6:36 21
-
Min/mi
0
-
Recent
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.
|
0.25 |
2:16 |
2:16 |
9:02 |
117 78-137 |
1058 |
171 164-174 |
0.50 |
4:35 |
2:20 |
9:19 |
129 121-137 |
1201 |
172 168-174 |
0.75 |
6:54 |
2:19 |
9:14 |
130 126-135 |
1201 |
171 168-174 |
1.00 |
9:14 |
2:20 |
9:21 |
133 130-138 |
1244 |
171 168-174 |
1.25 |
11:38 |
2:23 |
9:34 |
131 125-142 |
1253 |
170 168-172 |
1.50 |
13:59 |
2:22 |
9:27 |
131 129-134 |
1238 |
170 168-174 |
1.75 |
16:25 |
2:26 |
9:44 |
133 129-138 |
1294 |
169 166-174 |
2.00 |
18:49 |
2:24 |
9:35 |
135 133-139 |
1295 |
170 168-174 |
2.25 |
21:16 |
2:27 |
9:48 |
137 134-142 |
1344 |
170 168-172 |
2.50 |
23:42 |
2:26 |
9:42 |
139 135-142 |
1348 |
169 166-172 |
2.75 |
26:07 |
2:25 |
9:39 |
140 137-143 |
1352 |
169 166-172 |
3.00 |
28:36 |
2:29 |
9:56 |
142 139-146 |
1412 |
170 166-172 |
3.25 |
31:08 |
2:32 |
10:09 |
146 142-149 |
1483 |
168 166-172 |
3.50 |
34:08 |
3:00 |
12:02 |
134 107-147 |
1612 |
155 120-172 |
3.75 |
36:41 |
2:32 |
10:10 |
145 135-152 |
1474 |
166 164-170 |
4.00 |
39:18 |
2:37 |
10:27 |
145 139-150 |
1515 |
166 162-170 |
4.25 |
41:58 |
2:40 |
10:40 |
149 141-161 |
1590 |
165 162-170 |
4.50 |
44:34 |
2:37 |
10:26 |
166 163-169 |
1733 |
165 162-168 |
4.75 |
47:13 |
2:39 |
10:36 |
167 160-171 |
1770 |
167 164-170 |
5.00 |
49:47 |
2:34 |
10:16 |
168 162-172 |
1725 |
168 164-174 |
5.25 |
52:26 |
2:39 |
10:35 |
167 164-170 |
1768 |
167 164-170 |
5.50 |
55:08 |
2:42 |
10:47 |
166 163-170 |
1790 |
168 164-170 |
5.75 |
57:49 |
2:41 |
10:44 |
163 159-166 |
1751 |
168 166-170 |
6.00 |
1:00:26 |
2:37 |
10:26 |
162 159-166 |
1691 |
168 164-172 |
6.23 |
1:02:55 |
2:29 |
10:42 |
163 160-166 |
1745 |
168 166-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.6 |
168 |
6.2 |
1:02:01 |
10:02 |
Walk |
1.4 |
121 |
0.1 |
54 |
17:58 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:02 |
36.28% |
More |
800m |
4:33 |
9:09 |
41.84% |
More |
1km |
5:42 |
9:10 |
43.59% |
More |
Mile |
9:14 |
9:14 |
45.78% |
More |
5k |
29:39 |
9:33 |
48.49% |
More |
5 miles |
49:47 |
9:57 |
47.00% |
More |
10k |
1:02:43 |
10:06 |
46.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:03 |
9:03 |
46.70 |
5km |
30:06 |
9:41 |
47.77 |
5M |
49:51 |
9:58 |
46.95 |
10km |
1:02:46 |
10:06 |
46.55 |
10M |
1:43:56 |
10:24 |
46.45 |
Half |
2:18:23 |
10:34 |
45.80 |
20M |
3:36:43 |
10:50 |
46.34 |
Mara |
4:48:32 |
11:01 |
46.41 |
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