Sun 15th Sep 2019 at 11:00am by larkim

Run > Race

  • Time
    37:58
  • Miles
    6.21
  • Min/mi
    6:07
  • Pacing
    96%
  • WAVA
    76.32
  • Stride(cm)
    132
  • Cals
    642
  • Cadence
    200
  • BPM
    168
  • %MHR
    92
  • B/mi
    1030
  • Asc(m)
    105
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Another repeat of the surprising pace I seem to find for this race.

Blew my own expectations right out of the water - hoping (probably expecting, tbh) a 38:xx, but not overly concerned if PB pace wasn't there as I knew I ran this race "too well" two years ago, and worry that I peaked too soon in the Chester build up.

So after checking splits for the last two iterations, I set off with 6:10-6:15 avg pace in mind, and a 6:10 first mile. Did my usual approach of starting mid pack, despite knowing I would overtake quite a lot of those ahead.

First mile clipped along nicely, no great exertions but was moving quickly. Soon caught up with a couple of West Cheshire runners and after going under 6:10 decided to sit on them until the 2m mark to steady the pace. Turned out they carried me to a 6:00 mile by 2miles, and I was still feeling good.

Cruised past on the way over the fly-over again, but could hear one of them sticking with me.

Out past the 5k mark and where I'd done 19:15 previously, this was a 18:54, so I knew I was motoring, but also feeling strong, especially with the downhill mile to come.

Caught up with a VRAC runner just as we turned on to the A51, and again decided to sit in rather than accelerate - I didn't want to push on down the hill as I remembed how uncomfortable I felt in the last mile on the previous runs.

WCAC runner had also caught up, and whilst my HR came down a couple of clicks we were still in the 6:0x territory.

Glanced at the predictor as we turned off the A51 and saw it was still showing 37:xx, so chose to be careful up the first rise and reassess. 1km to go and I was still on for a 37:5x, so decided to try to hang on.

That killer of a little rise at the end was nearly the undoing of me as the retching started just as I crested the rise, and it was all I could do as we turned in towards the finish not to have to stop and heave - managed to leave that to just over the finish line! Was overtaken by the WCAC and VRAC runners on the run in, but after a few minutes waiting to see if this would be 38:00 or sub 38, got the text with the final results. Over the moon!!

Split Summary
===
1) 1m - 6:07(6:07/m) 158/167bpm 95cal 9.81/10.29mph
2) 1m - 6:00(6:00/m) 168/171bpm 100cal 10/10.21mph
3) 1m - 6:08(6:08/m) 172/175bpm 106cal 9.78/10.08mph
4) 1m - 6:02(6:02/m) 171/174bpm 104cal 9.93/10.21mph
5) 1m - 6:04(6:04/m) 170/172bpm 103cal 9.89/10.21mph
6) 1m - 6:09(6:09/m) 172/176bpm 107cal 9.75/10.27mph
7) 0.23m - 1:30(6:29/m) 175/179bpm 27cal 9.26/10.44mph
6:07 6:00 6:08 6:02 6:04 6:09 1:30
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Pace

4% 57% 39%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:32 1:32 6:10 140 113-154 863 201 192-220 3/2
0.50 3:02 1:29 5:58 159 155-163 949 198 192-202 6/5
0.75 4:35 1:33 6:13 164 162-167 1020 198 194-202 6/1
1.00 6:06 1:31 6:04 166 165-167 1007 199 194-204 1/4
1.25 7:36 1:29 5:58 167 165-168 996 199 196-202 4/4
1.50 9:08 1:32 6:08 169 167-171 1037 199 190-202 6/5
1.75 10:37 1:29 5:57 169 167-171 1007 198 184-204 1/6
2.00 12:06 1:29 5:56 168 167-169 998 201 198-204 1/4
2.25 13:37 1:31 6:02 170 168-173 1026 201 198-204 3/2
2.50 15:10 1:33 6:11 173 172-174 1070 199 194-204 6/4
2.75 16:43 1:34 6:15 173 171-175 1082 199 196-202 6/1
3.00 18:14 1:31 6:04 172 170-173 1042 200 198-204 1/4
3.25 19:45 1:31 6:02 172 170-173 1039 202 198-206 4/3
3.50 21:18 1:33 6:12 171 169-174 1060 200 196-204 4/3
3.75 22:46 1:28 5:54 172 171-173 1014 201 198-204 6/8
4.00 24:17 1:30 6:02 171 170-173 1031 200 198-204 2/5
4.25 25:46 1:29 5:56 170 168-171 1008 198 186-204 0/5
4.50 27:16 1:31 6:03 170 168-172 1029 199 186-202 0/5
4.75 28:49 1:33 6:12 170 169-171 1053 200 196-202 2/6
5.00 30:21 1:31 6:05 169 166-170 1029 200 196-206 1/8
5.25 31:55 1:35 6:19 171 168-175 1080 201 196-204 8/3
5.50 33:27 1:32 6:07 172 171-173 1053 200 198-202 5/7
5.75 35:00 1:33 6:12 172 171-173 1065 201 198-204 8/2
6.00 36:30 1:30 5:59 173 172-175 1034 200 190-204 2/7
6.23 38:00 1:30 6:31 175 172-179 1142 201 196-204 11/1

Heart

168/179max
  • Show Beats/Mile

Elevation

Asc 105m, Range 29m, Flat prediction 37:53
Elevation Graph
Biggest Climbs (m) Min/mi
10 2.6% 6:25
See your biggest climbs

Cadence

200 (220 max) Stride Length: 132cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:51 55.58% More
800m 2:56 5:55 64.24% More
1km 3:42 5:57 66.67% More
Mile 5:59 5:59 70.19% More
5 miles 30:19 6:04 76.58% More

Predictions

Dist Time Per Mile WAVA
1M 5:14 5:14 80.15
5km 17:55 5:46 79.64
5M 30:01 6:00 77.33
10km 37:59 6:07 76.29
10M 1:03:39 6:22 75.21
Half 1:25:18 6:31 73.66
20M 2:14:57 6:45 73.78
Mara 3:00:51 6:54 73.41
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