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Thu 3rd Aug 2023 at 7:29pm by allmatthew
Run > General
-
Time
18:49
-
Miles
3.12
-
Min/mi
6:02
-
Pacing
95%
-
WAVA
71.80
-
Stride(cm)
153
-
Cals
333
-
Cadence
175
-
BPM
156
-
%MHR
78.7
-
B/mi
940
-
Asc(m)
78
-
Hillscore
3
-
Surface
Road
Notes & Comments
3 comments
9 seconds faster than the first one. Pushed harder in the second mile compared to the first race, and that only made the last mile feel all the worse. Getting decent miles in but not quite getting the results I want (4 seconds slower than last year).
Split Summary
===
1) 1mi - 5:53(5:53/mi) 158/174bpm [929b/mi] 102cal
2) 1mi - 6:03(6:03/mi) 163/175bpm [987b/mi] 113cal
3) 1mi - 6:13(6:13/mi) 150/160bpm [931b/mi] 105cal
4) 0.12mi - 40(5:24/mi) 151/155bpm [816b/mi] 13cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
42 |
42 |
5:38 |
128 107-146 |
720 |
169 86-184 |
0/3 |
0.25 |
1:25 |
42 |
5:40 |
148 143-150 |
837 |
176 172-178 |
0/5 |
0.38 |
2:11 |
46 |
6:08 |
152 146-157 |
933 |
172 168-174 |
1/1 |
0.50 |
2:55 |
45 |
5:57 |
161 158-164 |
958 |
172 168-174 |
2/6 |
0.63 |
3:39 |
44 |
5:49 |
167 165-170 |
971 |
174 170-176 |
11/8 |
0.75 |
4:23 |
44 |
5:49 |
170 167-173 |
990 |
174 172-176 |
3/4 |
0.88 |
5:07 |
44 |
5:55 |
171 169-174 |
1011 |
175 172-176 |
7/3 |
1.00 |
5:53 |
46 |
6:05 |
170 165-174 |
1034 |
174 172-176 |
2/9 |
1.13 |
6:39 |
46 |
6:11 |
173 171-175 |
1069 |
175 172-178 |
7/4 |
1.25 |
7:26 |
47 |
6:16 |
173 172-174 |
1084 |
174 172-178 |
6/6 |
1.38 |
8:10 |
44 |
5:53 |
169 162-173 |
995 |
175 174-176 |
5/3 |
1.50 |
8:55 |
45 |
5:58 |
162 161-164 |
966 |
176 174-178 |
2/2 |
1.63 |
9:40 |
45 |
6:02 |
164 162-166 |
990 |
174 172-176 |
4/1 |
1.75 |
10:25 |
44 |
5:56 |
158 154-162 |
936 |
177 176-178 |
6/3 |
1.88 |
11:10 |
45 |
6:02 |
156 150-162 |
942 |
177 174-178 |
0/7 |
2.00 |
11:56 |
46 |
6:07 |
151 149-152 |
924 |
176 174-178 |
5/3 |
2.13 |
12:41 |
46 |
6:06 |
150 147-157 |
915 |
177 176-178 |
4/1 |
2.25 |
13:27 |
45 |
6:01 |
157 154-160 |
946 |
177 174-178 |
3/4 |
2.38 |
14:12 |
45 |
6:03 |
149 147-152 |
901 |
176 174-178 |
1/8 |
2.50 |
14:58 |
46 |
6:05 |
147 145-149 |
894 |
174 172-176 |
7/0 |
2.63 |
15:47 |
49 |
6:33 |
149 147-151 |
976 |
173 170-176 |
2/5 |
2.75 |
16:35 |
49 |
6:30 |
148 146-150 |
963 |
172 172-174 |
10/1 |
2.88 |
17:23 |
47 |
6:18 |
148 146-151 |
933 |
172 170-174 |
2/9 |
3.00 |
18:08 |
45 |
6:04 |
151 149-154 |
915 |
175 172-178 |
2/1 |
3.12 |
18:48 |
40 |
5:29 |
151 150-153 |
828 |
180 178-186 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
175 |
3.1 |
18:47 |
6:01 |
Walk |
0.1 |
86 |
0 |
1 |
6:37 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:24 |
5:37 |
54.77% |
More |
800m |
2:54 |
5:50 |
60.48% |
More |
1km |
3:38 |
5:50 |
63.77% |
More |
Mile |
5:52 |
5:52 |
67.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:32 |
5:32 |
72.09 |
5km |
18:44 |
6:02 |
71.68 |
5M |
31:15 |
6:15 |
69.82 |
10km |
39:30 |
6:21 |
68.87 |
10M |
1:05:54 |
6:35 |
67.58 |
Half |
1:28:08 |
6:44 |
66.59 |
20M |
2:18:58 |
6:57 |
65.87 |
Mara |
3:05:50 |
7:06 |
65.73 |
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Nice speed. Maybe a few very easy days will super compensate a bit and you’ll get some umph back?
It was always a bit of a punt to be fair, and not necessarily a target race. I've just started a half marathon training block, with a race on 15th October so that's the main goal for the rest of the year (I've got some 10k warm ups as part of that, so fingers crossed the HM training will help with that).
It probably will, and good luck!