Wed 17th Jun 2020 at 6:00am by Sorequads

Run > Time Trial

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Time
17:56
Miles
3.11
Min/mi
5:46
Pacing
96%
WAVA
73.30
Stride(cm)
145
Cadence
193
BPM
130
%MHR
78.8
B/mi
750
Asc(m)
42
Surface
Road

Notes & Comments

Weather looked spot on this morning, 14C, 2 mph wind. So booked in the FiL to pace me on his bike and drove over to a quiet loop a few miles away. Perfect roads, and only 40ft of climbing across the 5k (1.4 of a loop). Managed to gently psyche myself up quite a lot over the last couple of days. Used some of the Calm meditations that focus on performance, and only ran 3M yesterday.

Woke up feeling average but very keen. Driving there helped with a race like feeling. Mile warm up, donning old 4% VFs, albeit with 250M on the clock.

I asked Ade for 10.3mph on his bike Garmin - the speed for an 18 minute 5k. I was conscious this was slow but also exceedingly precise on a bike. So as we started, it took half a mile or so to get used to each other. After this, we managed to follow much closer (suitably so...). If it all went quiet he looked around and slowed up, if he heard my breathing, he knew it was right or to pull ahead a little. He shouted out 10.1, 10.3 etc. This was ok, although a little demoralising when below the required average.

Felt the effort increase in an appropriate way - I could offer a few words in the first mile, to heavy breathing in the final mile. To confirm that I am British, I think I must have audibly thanked him five times in the first two miles. Ridiculous.

Mile splits were 5:47, 5:48, 5:43 and 5:40 pace for the last bit. Finished at 17:56 on my watch, which to 3s and the same mileage tallied with Ade’s bike computer. I left my phone in the car to avoid the world’s worst gps. Proper hands on knees, absolutely buggered, thank god it has finished. But genuinely delighted to have gone sub 18 in a training run. I’ve only run sub 18 on the track (once), at the LFotM in Hyde park surrounded by others, and at Worcester Pitchcroft parkrun - which used to be somewhat generous. I think not having had any races enabled more adrenaline, and it really added something having a pacer. Overall, bloody loved it, and really pleased to be at that fitness level for a 5k. Genuinely been on a high all day. The three week block clearly helped.

Split Summary
===
1) 1m - 5:51(5:51/m) 87/87bpm
2) 1m - 5:54(5:54/m) 103/199bpm
3) 1m - 5:47(5:47/m) 198/199bpm
4) 0.07m - 25(5:51/m) 197/198bpm

5:51 5:54 5:47 25

Pace

16%

66%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	44	44	5:49	86 83-87	500	194 180-214	1/2
0.25	1:28	44	5:52	87 87-87	511	198 186-214	0/2
0.38	2:11	43	5:47	87 87-87	503	198 180-214	1/2
0.50	2:54	43	5:42	87 87-87	496	199 186-214	2/2
0.63	3:39	45	5:59	87 87-87	521	197 184-212	3/2
0.75	4:20	42	5:35	87 87-87	486	192 180-210	2/3
0.88	5:05	45	5:59	87 87-87	521	195 182-204	2/2
1.00	5:49	44	5:51	87 87-87	509	192 182-212	2/2
1.13	6:34	45	5:58	87 87-87	519	190 174-208	1/3
1.25	7:18	44	5:53	87 87-87	512	194 182-212	1/2
1.38	8:02	44	5:50	87 87-87	508	189 174-208	2/1
1.50	8:50	48	6:25	87 87-87	558	193 180-202	4/1
1.63	9:31	41	5:31	87 87-87	479	196 186-218	1/1
1.75	10:16	44	5:54	87 87-87	513	189 168-212	1/2
1.88	11:00	44	5:53	101 87-196	594	194 176-208	1/0
2.00	11:43	43	5:47	197 196-199	1139	192 176-204	2/1
2.13	12:27	44	5:55	198 197-199	1171	193 176-206	2/0
2.25	13:11	43	5:45	197 196-199	1133	189 174-204	0/2
2.38	13:54	44	5:51	197 197-199	1151	194 176-212	1/2
2.50	14:39	44	5:55	198 197-198	1171	196 176-212	1/1
2.63	15:22	43	5:43	198 198-198	1132	188 170-204	2/3
2.75	16:05	44	5:50	198 198-198	1155	193 180-208	2/3
2.88	16:50	45	5:56	198 198-198	1175	189 174-206	2/2
3.00	17:32	42	5:35	198 198-198	1105	185 166-204	2/3
3.07	17:57	25	5:55	197 196-198	1165	188 174-196	2/1

Heart

130/199max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 17:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

193 (218 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	192	3.1	17:57	5:51
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:36	53.63%	More
800m	2:49	5:40	60.51%	More
1km	3:34	5:44	62.76%	More
Mile	5:46	5:46	67.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:23	5:23	71.90
5km	17:55	5:46	73.36
5M	29:40	5:56	72.11
10km	37:21	6:01	71.62
10M	1:01:51	6:11	71.48
Half	1:22:21	6:17	70.49
20M	2:08:57	6:27	71.33
Mara	2:51:41	6:33	71.44

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