Sat 15th May 2021 at 6:00am by elio
Run > Race
-
Time
1:22:46
-
Miles
13.12
-
Min/mi
6:19
-
Pacing
97%
-
WAVA
71.43
-
Stride(cm)
134
-
Cals
1437
-
Cadence
191
-
BPM
177
-
%MHR
106.5
-
B/mi
1115
-
Asc(m)
359
-
Hillscore
13
-
Surface
Road
Notes & Comments
Anticipated the time trial by a week as today I’m getting first dose of vaccine and just decided to go ahead.
Weather wasn’t great. Rainy and a bit windy but alright .
Got to the park at 6:30 and had to wait till 6:45 for it to open.
Told myself ‘ first 2 miles 6:20 and then try to stay on 6:15 for as long as you can’
Sure enough first 2 miles 6:15-6:13. Felt great and just continued 6-11 6:13 (mile 3-4) and thought I could sustain it.
Mile 5 was 6:16
Mile 6 6:19. Had a maurten gel at 6.5
Mile 7 7 6:18
Effort has begun to weigh down at this point I wasn’t gonna PB so I started a personal fight with my brain ‘ You could just pull the plug and said you had a stitch’
*Fuck that*
Mile 8 6:26 mile 9 6:23
‘Just get to 10 miles and we see what we got left’
Mile 10 beeped at 1:02:52
‘ if I can do 5k keeping 6:23 -24 I can still go sub 1:23’
Mile 11 and 12 were both 6:24
Mile 13 I put the pedal down (well..sort of) 6:18 and sprinted last 0.12 at 5:35 min mile pace
8 weeks ago I did a time trial 5k in 18:14 and 6:18 was the training threshold pace
Happy that with 8 weeks of training 6:18 is the hm pace.
Obviously in my mind the Hanson’s half marathon training last here there was more work at hm pace and that’s why I was able to PR last here on the same course and circumstances .
This training was good though: great variety with phases working all different system.
It was 12 solid weeks where I have been consistent and this is my second fastest half of my life just over 30secs slower than my PB.
In a race type of scenario would I have dug deeper? Probably.. but hey let’s hope this is the last TT.
Anyway let’s take a week off running and then few weeks of easy running before launching the quest for marathon PR
Split Summary
===
1) 1m - 6:15(6:15/m) 157/174bpm [981b/mi] 91cal 9.6/9.85mph
2) 1m - 6:13(6:13/m) 172/176bpm [1070b/mi] 102cal 9.65/9.85mph
3) 1m - 6:11(6:11/m) 175/178bpm [1083b/mi] 104cal 9.7/9.91mph
4) 1m - 6:12(6:12/m) 180/188bpm [1116b/mi] 111cal 9.68/9.91mph
5) 1m - 6:16(6:16/m) 182/190bpm [1142b/mi] 114cal 9.56/9.93mph
6) 1m - 6:19(6:19/m) 176/182bpm [1113b/mi] 108cal 9.49/9.75mph
7) 1m - 6:18(6:18/m) 178/189bpm [1122b/mi] 110cal 9.52/9.85mph
8) 1m - 6:26(6:26/m) 178/184bpm [1145b/mi] 112cal 9.33/9.83mph
9) 1m - 6:23(6:23/m) 177/188bpm [1129b/mi] 111cal 9.41/9.85mph
10) 1m - 6:23(6:23/m) 182/196bpm [1162b/mi] 116cal 9.4/9.87mph
11) 1m - 6:24(6:24/m) 180/189bpm [1152b/mi] 114cal 9.38/9.91mph
12) 1m - 6:24(6:24/m) 182/190bpm [1166b/mi] 117cal 9.37/9.77mph
13) 1m - 6:18(6:18/m) 181/189bpm [1140b/mi] 114cal 9.52/10.23mph
14) 0.12m - 43(5:44/m) 183/190bpm [1048b/mi] 13cal 10.47/10mph
6:15 6:13 6:11 6:12 6:16 6:19 6:18 6:26 6:23 6:23 6:24 6:24 6:18 43
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
3:07 |
3:07 |
6:15 |
144 92-168 |
899 |
194 190-196 |
12/7 |
| 1.00 |
6:15 |
3:07 |
6:15 |
167 160-174 |
1042 |
193 190-196 |
8/14 |
| 1.50 |
9:23 |
3:08 |
6:17 |
172 167-175 |
1079 |
193 188-196 |
20/14 |
| 2.00 |
12:29 |
3:06 |
6:12 |
172 169-176 |
1065 |
193 190-196 |
7/17 |
| 2.50 |
15:37 |
3:08 |
6:16 |
176 173-178 |
1103 |
192 188-194 |
22/15 |
| 3.00 |
18:40 |
3:03 |
6:07 |
174 171-177 |
1063 |
193 190-196 |
17/15 |
| 3.50 |
21:48 |
3:08 |
6:16 |
180 174-188 |
1129 |
193 188-196 |
20/16 |
| 4.00 |
24:52 |
3:04 |
6:08 |
181 177-186 |
1109 |
193 188-196 |
10/23 |
| 4.50 |
28:03 |
3:11 |
6:23 |
181 174-190 |
1155 |
190 186-194 |
21/5 |
| 5.00 |
31:08 |
3:05 |
6:10 |
183 177-190 |
1129 |
191 188-196 |
8/19 |
| 5.50 |
34:23 |
3:14 |
6:28 |
177 175-182 |
1145 |
189 186-194 |
17/7 |
| 6.00 |
37:28 |
3:05 |
6:10 |
174 169-178 |
1074 |
191 188-196 |
7/20 |
| 6.50 |
40:38 |
3:10 |
6:20 |
177 171-183 |
1121 |
190 186-194 |
20/13 |
| 7.00 |
43:46 |
3:08 |
6:16 |
179 173-189 |
1123 |
193 188-202 |
13/10 |
| 7.50 |
47:01 |
3:15 |
6:31 |
178 175-184 |
1159 |
189 186-194 |
22/13 |
| 8.00 |
50:12 |
3:11 |
6:21 |
177 174-180 |
1125 |
190 186-194 |
8/18 |
| 8.50 |
53:23 |
3:11 |
6:22 |
179 173-187 |
1138 |
190 186-196 |
22/12 |
| 9.00 |
56:35 |
3:12 |
6:24 |
175 171-180 |
1120 |
189 186-192 |
12/13 |
| 9.50 |
59:44 |
3:10 |
6:20 |
182 172-191 |
1152 |
190 186-196 |
20/19 |
| 10.00 |
1:02:58 |
3:13 |
6:27 |
183 177-196 |
1179 |
189 186-192 |
15/7 |
| 10.50 |
1:06:10 |
3:12 |
6:25 |
180 176-186 |
1154 |
189 186-194 |
14/15 |
| 11.00 |
1:09:22 |
3:11 |
6:23 |
180 176-188 |
1149 |
189 184-194 |
16/12 |
| 11.50 |
1:12:32 |
3:10 |
6:20 |
182 176-186 |
1154 |
190 186-192 |
13/14 |
| 12.00 |
1:15:46 |
3:14 |
6:28 |
182 178-190 |
1177 |
189 186-194 |
19/13 |
| 12.50 |
1:18:52 |
3:06 |
6:13 |
183 177-189 |
1137 |
191 186-196 |
10/15 |
| 13.00 |
1:22:04 |
3:12 |
6:23 |
179 176-186 |
1143 |
189 186-196 |
12/12 |
| 13.12 |
1:22:47 |
43 |
5:51 |
184 180-190 |
1076 |
194 192-196 |
3/3 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
15 2.9% |
6:23
|
|
14 4.6% |
6:27
|
|
14 4.3% |
6:31
|
|
13 6.1% |
6:36
|
|
12 2.9% |
6:15
|
|
12 2.7% |
6:22
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
190 |
13.1 |
1:22:47 |
6:18 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:29 |
5:59 |
50.94% |
More |
| 800m |
3:01 |
6:03 |
57.80% |
More |
| 1km |
3:48 |
6:06 |
59.99% |
More |
| Mile |
6:09 |
6:09 |
63.83% |
More |
| 5k |
19:17 |
6:12 |
69.14% |
More |
| 5 miles |
31:07 |
6:13 |
69.54% |
More |
| 10k |
38:46 |
6:14 |
69.71% |
More |
| 10 miles |
1:02:55 |
6:17 |
70.95% |
More |
| Half |
1:22:37 |
6:18 |
71.46% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:24 |
5:24 |
72.67 |
| 5km |
17:59 |
5:47 |
74.15 |
| 5M |
29:46 |
5:57 |
72.71 |
| 10km |
37:29 |
6:02 |
72.11 |
| 10M |
1:02:04 |
6:12 |
71.92 |
| Half |
1:22:38 |
6:18 |
70.90 |
| 20M |
2:09:24 |
6:28 |
71.74 |
| Mara |
2:52:17 |
6:35 |
71.85 |
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