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Sun 3rd Nov 2024 at 8:16am by Mark J 🇳🇿
Run > Race
-
Time
1:26:58
-
Miles
13.11
-
Min/mi
6:38
-
Pacing
97%
-
WAVA
79.54
-
Stride(cm)
137
-
Cals
1169
-
Watts
294
-
Cadence
177
-
BPM
149
-
%MHR
86.1
-
B/mi
989
-
Asc(m)
40
-
Surface
Road
Notes & Comments
19 comments
21.1k Nelson Half Marathon Race
A good day at the office. I had a clear race strategy in mind, which I didn't end up following exactly as the pace I started at, based on my usual metric of cadence for racing, was producing a better pace and stride length than I had anticipated. So, I decided to stick at a slightly lower cadence and see how far and fast that took me. I went through the first 5k in 19:40 and the second in 20:02, giving me a 10k PB into the bargain. At that point I knew I had a HM PB in the bag as long as I didn't do anything silly. So, I opted to stick at the cadence I was at, 177bpm, until the last couple of kms, when I upped to 180bpm to take things home. That was a struggle but still got there.
Overall, really happy with today and it gives me the confidence I was looking for for next year's marathons. Full race blog here - https://www.fetcheveryone.com/blog-share.php?id=490676.
Aches and pains: Right Piriformis 3/4, I worked that bugger hard today.
Shoes: Asics MetaSpeed Sky+
1) 2km - 7:46(3:53/km) 141/149bpm [548b/km] 97cal 302/W 15.44/17.39kmph
2) 17.1km - 1:09:25(4:04/km) 149/153bpm [605b/km] 936cal 293/W 14.78/16.67kmph
3) 2km - 8:08(4:04/km) 153/154bpm [623b/km] 113cal 293/W 14.74/15.86kmph
4) 0.4km - 1:39(4:08/km) 154/155bpm [637b/km] 23cal 293/W 14.49/16.74kmph
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
| 0.50 |
3:09 |
3:09 |
6:18 |
130 71-145 |
818 |
177 174-182 |
309 241-376 |
16/7 |
| 1.00 |
6:15 |
3:06 |
6:12 |
147 142-149 |
912 |
176 174-178 |
308 288-345 |
3/7 |
| 1.50 |
9:26 |
3:11 |
6:21 |
148 148-149 |
941 |
176 176-178 |
300 285-316 |
4/5 |
| 2.00 |
12:35 |
3:09 |
6:18 |
149 143-152 |
940 |
176 174-184 |
303 292-331 |
2/2 |
| 2.50 |
15:47 |
3:12 |
6:24 |
149 148-150 |
953 |
176 174-178 |
299 277-323 |
6/6 |
| 3.00 |
18:59 |
3:13 |
6:25 |
149 148-150 |
956 |
176 176-178 |
299 288-335 |
4/4 |
| 3.50 |
22:13 |
3:14 |
6:28 |
150 148-151 |
970 |
176 176-178 |
295 276-318 |
4/6 |
| 4.00 |
25:27 |
3:14 |
6:27 |
149 144-151 |
961 |
176 176-178 |
297 285-317 |
4/3 |
| 4.50 |
28:42 |
3:16 |
6:31 |
149 147-150 |
971 |
176 174-178 |
292 277-314 |
3/3 |
| 5.00 |
31:56 |
3:14 |
6:27 |
149 144-150 |
962 |
176 176-178 |
295 277-314 |
5/6 |
| 5.50 |
35:10 |
3:14 |
6:28 |
149 148-150 |
964 |
176 176-178 |
297 286-314 |
4/3 |
| 6.00 |
38:26 |
3:16 |
6:32 |
149 148-149 |
974 |
176 176-178 |
291 286-298 |
5/6 |
| 6.50 |
41:43 |
3:17 |
6:33 |
149 147-150 |
977 |
176 176-178 |
293 273-324 |
5/4 |
| 7.00 |
45:02 |
3:19 |
6:38 |
148 142-150 |
983 |
176 176-178 |
289 281-304 |
3/5 |
| 7.50 |
48:19 |
3:17 |
6:33 |
149 147-149 |
977 |
176 176-178 |
291 276-304 |
2/2 |
| 8.00 |
51:37 |
3:18 |
6:37 |
149 141-151 |
985 |
176 176-178 |
293 248-323 |
6/6 |
| 8.50 |
54:56 |
3:19 |
6:39 |
149 142-150 |
990 |
176 176-178 |
287 268-313 |
3/4 |
| 9.00 |
58:15 |
3:18 |
6:36 |
149 148-150 |
984 |
176 176-178 |
287 268-324 |
5/4 |
| 9.50 |
1:01:34 |
3:19 |
6:39 |
150 149-152 |
997 |
176 174-178 |
290 272-322 |
3/5 |
| 10.00 |
1:04:50 |
3:17 |
6:33 |
151 151-152 |
989 |
176 176-178 |
294 265-340 |
6/5 |
| 10.50 |
1:08:09 |
3:19 |
6:37 |
151 145-152 |
999 |
176 176-178 |
291 262-320 |
5/6 |
| 11.00 |
1:11:29 |
3:20 |
6:39 |
152 150-153 |
1012 |
176 176-178 |
291 248-328 |
7/5 |
| 11.50 |
1:14:47 |
3:18 |
6:36 |
150 144-152 |
990 |
176 174-178 |
290 268-311 |
4/5 |
| 12.00 |
1:18:04 |
3:17 |
6:35 |
152 145-154 |
1000 |
177 176-180 |
291 273-317 |
4/4 |
| 12.50 |
1:21:20 |
3:16 |
6:31 |
152 152-154 |
991 |
180 178-180 |
291 277-305 |
5/6 |
| 13.00 |
1:24:37 |
3:17 |
6:34 |
153 152-154 |
1004 |
179 178-180 |
293 257-331 |
5/5 |
| 13.36 |
1:27:04 |
2:27 +5
|
6:50 |
154 152-155 |
1053 |
180 170-186 |
296 156-358 |
6/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
176 |
13.4 |
1:27:01 |
6:31 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
| Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:30 |
6:00 |
57.91% |
More |
| 800m |
3:03 |
6:07 |
67.48% |
More |
| 1km |
3:48 |
6:07 |
71.15% |
More |
| Mile |
6:11 |
6:11 |
75.75% |
More |
| 5k |
19:37 |
6:19 |
78.86% |
More |
| 5 miles |
31:52 |
6:22 |
79.29% |
More |
| 10k |
39:46 |
6:24 |
79.41% |
More |
| 10 miles |
1:04:47 |
6:29 |
80.13% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:41 |
5:41 |
82.33 |
| 5km |
18:54 |
6:05 |
81.85 |
| 5M |
31:18 |
6:16 |
80.73 |
| 10km |
39:25 |
6:21 |
80.11 |
| 10M |
1:05:16 |
6:32 |
79.53 |
| Half |
1:26:54 |
6:38 |
78.88 |
| 20M |
2:16:05 |
6:48 |
78.89 |
| Mara |
3:01:10 |
6:55 |
79.28 |
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Wow what a brilliant time!! Al that training was worth it and what brilliant pacing! Huge well done Mark J
Excellent! Well done, Mark J! 👏🏅
Brilliant well executed race hope your official time is at least a second quicker. 😁. Hill at the end must have been a pain
Amazing WAVA as well
Terrific pacing and wava, well done doesn't seem to be enough.
Wow, that is an incredible time. Extremely well done!
Thanks all. More to follow later on. But as much as I'd love to claim the Coros distance and time, I have to go with the official results as they're always spot on for this race. Obviously still over the moon with a new PB and felt I had more to give. Really pleased.
Brilliant enjoy the PB glow
Splendid! Very well executed racing!
Brilliant, well done 👏
incredible race time... very well done!👍
Thank you all, as always for your support and encouragement.
Super WAVA - congratulations!
Excellent running - well done 🎉
Excellent running - well done 🎉
Thank you, thank you.
That's fantastic, well done. Your dedicated training has paid off brilliantly.
Whoo hoo! Very noicely done indeed. Top marks, onward and upwards to marathon achievement.
Thanks very much.