Sun 17th Mar 2019 at 10:00am by ascoey

Run > Race
  • breezy
  • Time
    2:09:31
  • Miles
    13.15
  • Min/mi
    9:51
  • Pacing
    95%
  • WAVA
    48.66
  • Stride(cm)
    97
  • Cals
    2217
  • Cadence
    168
  • BPM
    140
  • %MHR
    83
  • B/mi
    1381
  • Asc(m)
    215
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Fleet Half. Slowest road half but absolutely delighted. Paced it really well. Worked on form throughout which helped with some heel pain.

Didn’t get greedy when I felt good and simply kept the 2:10 pacers in sight.

30:28, 30:27, 30:31, 30:48 for each 5k. That's crazy. Yesterday I was puffing doing 30:30 at parkrun. Just need a couple of good weeks now. And a bit more belief. (But be careful of goal creep!)

To be completely open and honest, I did pull back slightly in the last mile but I'd worked out that I was comfortably under 2:10 at that point.

No stomach issues (Imodium night before & before leaving home + 1 about 45 minutes before the race started might be slight overkill).

Split Summary
===
1) 10.06m - 1:38:48(9:49/m) 139/171bpm 1704cal 6.11/6.51mph
2) 2.06m - 20:16(9:50/m) 144/154bpm 342cal 6.1/6.43mph
3) 1.03m - 10:27(10:11/m) 145/150bpm 171cal 5.89/8.01mph
1:38:48 20:16 10:27

Pace

1% 9% 20% 62% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:56 4:56 9:51 151 106-165 1488 165 160-170 7/10
1.00 9:50 4:54 9:49 156 130-170 1531 166 162-174 4/3
1.50 14:53 5:03 10:05 137 133-142 1382 166 162-174 15/4
2.00 19:44 4:52 9:43 135 132-138 1312 167 162-176 7/6
2.50 24:35 4:51 9:41 133 129-138 1289 167 162-174 6/17
3.00 29:29 4:54 9:48 137 133-140 1342 167 162-176 9/5
3.50 34:22 4:54 9:47 136 133-138 1331 167 162-180 7/5
4.00 39:22 5:00 10:00 138 134-144 1379 166 162-174 16/10
4.50 44:11 4:49 9:37 139 134-143 1337 167 162-174 4/7
5.00 48:59 4:49 9:37 136 132-139 1308 168 162-176 2/14
5.50 53:53 4:53 9:46 138 135-142 1349 168 162-178 8/8
6.00 58:53 5:00 10:00 138 133-145 1380 168 162-176 6/12
6.50 1:03:49 4:56 9:52 137 134-141 1351 169 164-176 9/9
7.00 1:08:43 4:55 9:50 130 86-143 1278 169 166-176 8/4
7.50 1:13:38 4:55 9:49 122 84-152 1198 169 166-178 10/13
8.00 1:18:33 4:55 9:51 147 137-168 1447 169 164-178 11/6
8.50 1:23:24 4:51 9:42 142 133-146 1377 170 166-176 4/3
9.00 1:28:09 4:44 9:28 142 138-146 1345 170 166-180 7/15
9.50 1:33:13 5:05 10:09 141 128-149 1431 170 164-180 14/2
10.00 1:38:10 4:57 9:53 143 140-148 1414 170 166-178 7/5
10.50 1:43:01 4:52 9:43 142 140-147 1380 169 162-180 2/9
11.00 1:48:04 5:02 10:05 145 141-154 1461 168 162-176 10/4
11.50 1:52:52 4:48 9:36 144 142-147 1383 171 168-180 4/8
12.00 1:57:45 4:54 9:47 146 144-150 1429 170 164-180 5/8
12.50 2:03:00 5:14 10:29 145 142-149 1520 168 164-176 10/4
13.00 2:08:08 5:08 10:16 144 142-149 1477 169 164-178 10/5
13.15 2:09:32 1:24 9:11 147 146-149 1350 172 170-176 1/3

Heart

140/170max
  • Show Beats/Mile

Elevation

Asc 215m, Range 25m, Flat prediction 2:09:08
Elevation Graph
Biggest Climbs (m) Min/mi
18 1.3% 10:02
16 1.6% 9:57
12 4.1% 9:55
11 2.9% 9:59
10 3.6% 10:24
10 1.7% 9:43
See your biggest climbs

Cadence

168 (180 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 168 13.2 2:09:32 9:51
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:19 9:19 34.67% More
800m 4:41 9:25 40.00% More
1km 5:55 9:32 41.23% More
Mile 9:33 9:33 43.56% More
5k 30:14 9:44 46.84% More
5 miles 48:45 9:45 47.23% More
10k 1:00:44 9:46 47.32% More
10 miles 1:37:57 9:48 48.46% More
Half 2:08:57 9:51 48.69% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 53.83
5km 26:44 8:36 52.96
5M 44:59 9:00 51.19
10km 57:03 9:11 50.38
10M 1:36:00 9:36 49.45
Half 2:08:59 9:51 48.30
20M 3:24:53 10:15 48.19
Mara 4:35:17 10:30 47.82

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