Sun 3rd Mar 2024 at 9:30am by Alun
Run > Race
- Amazing
-
Time
1:21:12
-
Miles
13.14
-
Min/mi
6:11
-
Pacing
96.6%
-
WAVA
85.51
-
Stride(cm)
159
-
Cals
1328
-
Watts
464
-
Cadence
163
-
BPM
152
-
%MHR
87.3
-
B/mi
938
-
Asc(m)
75
-
Hillscore
3
-
Surface
Road
Notes & Comments
Paddock Wood Half Marathon
Went out with the intention of running somewhere between 80 and 85 minutes (3:48-4:02 per km), pushed the pace along and traded places here and there throughout.
Began to feel the pace at around 9 miles but upped my effort to combat the fatigue.
The last mile felt horrible and I was definitely hanging on at the finish!
Strange that 75% of the race was heart rate zone 3, 21% in zone 4 and the rest in zone 2 or lower??
Over the moon with 1:21:12 which is a 4½ minutes improvement on my 2012 PB (also recorded on this route) and a 7 minutes club record!! 🏃💨💪🔴⚫
Onwards to the Lydd 20 next Sunday morning...
Split Summary
===
1) 1mi - 6:10(6:10/mi) 141/152bpm [869b/mi] 99cal 476/583W
2) 1mi - 6:08(6:08/mi) 150/156bpm [920b/mi] 101cal 467/572W
3) 1mi - 6:04(6:04/mi) 148/153bpm [897b/mi] 98cal 449/477W
4) 1mi - 6:09(6:09/mi) 151/155bpm [929b/mi] 101cal 460/499W
5) 1mi - 6:04(6:04/mi) 151/155bpm [916b/mi] 99cal 453/472W
6) 1mi - 6:07(6:07/mi) 153/157bpm [936b/mi] 100cal 470/592W
7) 1mi - 6:08(6:08/mi) 154/161bpm [945b/mi] 101cal 473/624W
8) 1mi - 6:09(6:09/mi) 153/157bpm [941b/mi] 100cal 468/498W
9) 1mi - 6:15(6:15/mi) 153/157bpm [957b/mi] 102cal 466/486W
10) 1mi - 6:14(6:14/mi) 154/160bpm [961b/mi] 102cal 450/476W
11) 1mi - 6:22(6:22/mi) 155/158bpm [986b/mi] 104cal 467/588W
12) 1mi - 6:16(6:16/mi) 155/159bpm [973b/mi] 103cal 459/510W
13) 1mi - 6:19(6:19/mi) 156/161bpm [986b/mi] 104cal 468/551W
14) 0.14mi - 50(5:47/mi) 156/159bpm [902b/mi] 14cal 465/516W
6:10 6:08 6:04 6:09 6:04 6:07 6:08 6:09 6:15 6:14 6:22 6:16 6:19 50
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
3:02 |
3:02 |
6:04 |
135 89-146 |
818 |
169 44-180 |
475 162-583 |
7/6 |
1.00 |
6:10 |
3:08 |
6:16 |
147 72-152 |
921 |
167 166-170 |
480 450-515 |
9/0 |
1.50 |
9:19 |
3:09 |
6:18 |
151 147-156 |
951 |
166 164-174 |
488 366-572 |
17/2 |
2.00 |
12:18 |
2:59 |
5:58 |
148 144-154 |
884 |
166 162-168 |
444 348-500 |
2/15 |
2.50 |
15:19 |
3:01 |
6:02 |
148 147-151 |
893 |
165 164-168 |
453 434-477 |
0/5 |
3.00 |
18:22 |
3:03 |
6:05 |
148 145-153 |
901 |
165 164-168 |
444 425-463 |
1/5 |
3.50 |
21:28 |
3:06 |
6:13 |
151 150-155 |
939 |
165 164-168 |
465 433-499 |
6/1 |
4.00 |
24:31 |
3:03 |
6:05 |
151 147-153 |
919 |
165 164-166 |
455 430-483 |
3/2 |
4.50 |
27:31 |
3:00 |
6:00 |
150 148-155 |
901 |
165 162-168 |
448 424-472 |
0/6 |
5.00 |
30:34 |
3:04 |
6:07 |
152 150-155 |
930 |
165 164-166 |
457 449-466 |
1/3 |
5.50 |
33:38 |
3:04 |
6:08 |
153 151-155 |
938 |
165 162-166 |
465 451-502 |
3/3 |
6.00 |
36:42 |
3:03 |
6:07 |
153 151-157 |
935 |
165 164-168 |
476 432-604 |
6/8 |
6.50 |
39:44 |
3:02 |
6:04 |
153 149-161 |
929 |
164 160-168 |
469 396-624 |
1/5 |
7.00 |
42:50 |
3:06 |
6:13 |
155 152-159 |
962 |
163 162-166 |
476 452-504 |
4/0 |
7.50 |
45:54 |
3:03 |
6:07 |
153 150-157 |
936 |
162 160-164 |
465 382-498 |
2/8 |
8.00 |
48:59 |
3:05 |
6:11 |
153 151-156 |
945 |
162 160-164 |
472 450-491 |
3/3 |
8.50 |
52:05 |
3:06 |
6:13 |
153 150-157 |
950 |
162 160-164 |
474 457-486 |
2/3 |
9.00 |
55:14 |
3:09 |
6:18 |
153 151-157 |
965 |
161 160-162 |
458 443-481 |
3/3 |
9.50 |
58:21 |
3:07 |
6:13 |
153 150-157 |
951 |
161 160-164 |
450 414-476 |
2/2 |
10.00 |
1:01:29 |
3:08 |
6:16 |
154 151-160 |
964 |
161 160-162 |
450 434-471 |
3/2 |
10.50 |
1:04:36 |
3:07 |
6:14 |
155 153-156 |
965 |
160 158-162 |
468 451-492 |
3/1 |
11.00 |
1:07:51 |
3:15 |
6:30 |
155 152-158 |
1007 |
159 156-162 |
467 365-588 |
13/8 |
11.50 |
1:11:04 |
3:14 |
6:27 |
155 153-156 |
1000 |
160 158-162 |
458 408-487 |
7/1 |
12.00 |
1:14:07 |
3:03 |
6:06 |
155 153-159 |
946 |
162 160-164 |
462 397-512 |
3/9 |
12.50 |
1:17:19 |
3:12 |
6:24 |
155 152-159 |
992 |
160 156-164 |
477 440-538 |
5/2 |
13.00 |
1:20:26 |
3:06 |
6:13 |
156 153-161 |
970 |
162 158-164 |
458 386-551 |
6/8 |
13.14 |
1:21:16 |
50 |
5:54 |
156 155-159 |
922 |
165 162-174 |
466 401-516 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
163 |
13.1 |
1:21:14 |
6:11 |
Walk |
0.0 |
82 |
0 |
2 |
5:48 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:48 |
59.89% |
More |
800m |
2:57 |
5:57 |
69.49% |
More |
1km |
3:43 |
5:58 |
72.08% |
More |
Mile |
6:00 |
6:00 |
75.66% |
More |
5k |
18:51 |
6:04 |
82.09% |
More |
5 miles |
30:25 |
6:05 |
83.05% |
More |
10k |
37:54 |
6:06 |
83.32% |
More |
10 miles |
1:01:28 |
6:09 |
85.02% |
More |
Half |
1:21:01 |
6:11 |
85.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:11 |
5:11 |
87.62 |
5km |
17:25 |
5:36 |
88.83 |
5M |
28:56 |
5:47 |
87.29 |
10km |
36:30 |
5:52 |
86.51 |
10M |
1:00:40 |
6:04 |
86.15 |
Half |
1:20:56 |
6:11 |
84.84 |
20M |
2:07:10 |
6:22 |
85.57 |
Mara |
2:49:40 |
6:29 |
85.52 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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