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Wed 22nd Jul 2015 at 7:00pm by tipsku

Run > Race
  • Amazing
  • breezy
  • Time
    21:03
  • Miles
    3.06
  • Min/mi
    6:53
  • Pacing
    92.9%
  • WAVA
    65.75
  • Stride(cm)
    124
  • Cals
    206
  • Cadence
    188
  • BPM
    176
  • %MHR
    95.7
  • B/mi
    1211
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

18. Race the Train Dinas - Caernarfon 5k

now how about that?! My goal was to run at least a minute faster than my last parkrun at 23.50 and in my wildest dreams I hoped for a sub 22 finish but I thought that it was too optimistic. The race strategy was simple: 1) don't ever look at your watch, just run. 2) Stay relaxed and tall throughout 3) focus on nice, fast cadence and rhythmic arm movement to go with it. When I stopped the watch after crossing the finish, I couldn't believe what I saw: 21:03! No way! How is that possible when the only meaningful speed session was the 3x 2000 10k/5k pace session on the pier last week. Nothing else running wise but I did Kinetic Revolution conditioning and that must have done the trick. Absolutely over the moon!

Split Summary
===
1) 0.62m - 4:14(6:49/m) 169/175bpm 38cal 8.81/12.23mph
2) 0.62m - 4:11(6:44/m) 178/181bpm 41cal 8.92/9.89mph
3) 0.62m - 4:17(6:53/m) 180/182bpm 43cal 8.71/9.46mph
4) 0.62m - 4:24(7:04/m) 180/182bpm 44cal 8.48/10.67mph
5) 0.57m - 3:58(6:55/m) 180/182bpm 40cal 8.68/9.31mph
4:14 4:11 4:17 4:24 3:58

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 49 49 6:32 150 113-169 979 201 182-222 1/1
0.25 1:40 51 6:51 170 169-172 1165 191 184-196 1/4
0.38 2:37 56 7:30 171 170-173 1281 190 174-200 2/1
0.50 3:26 50 6:38 173 172-174 1147 188 184-194 0/1
0.63 4:15 48 6:28 174 173-176 1125 192 188-194 1/0
0.75 5:10 55 7:22 176 175-177 1297 188 186-192 4/0
0.88 5:56 46 6:08 177 176-178 1087 188 186-192 2/4
1.00 6:48 51 6:52 178 177-180 1222 188 186-192 0/11
1.13 7:35 47 6:19 179 178-179 1130 188 186-190 0/6
1.25 8:28 53 7:04 180 178-181 1271 186 184-188 0/4
1.38 9:22 54 7:13 180 179-181 1300 186 184-186 2/0
1.50 10:08 46 6:07 179 179-180 1094 186 186-188 0/2
1.63 10:59 51 6:47 180 179-182 1222 188 184-192 1/2
1.75 11:53 54 7:11 181 180-181 1301 186 184-192 2/1
1.88 12:46 53 7:03 180 180-181 1269 186 184-188 1/3
2.00 13:38 52 6:59 180 179-180 1256 186 184-188 1/1
2.13 14:29 51 6:47 180 179-181 1221 187 186-188 0/4
2.25 15:23 54 7:13 180 178-182 1300 186 184-192 2/1
2.38 16:18 55 7:21 180 179-181 1323 185 184-188 2/0
2.50 17:10 52 6:55 180 180-181 1246 187 184-192 0/10
2.63 18:03 53 7:07 180 180-181 1280 186 186-188 0/2
2.75 18:57 53 7:07 180 179-181 1282 186 182-190 0/5
2.88 19:49 52 6:58 180 180-181 1255 188 184-194 6/0
3.00 20:40 51 6:45 180 179-181 1216 185 184-186 1/8
3.06 21:03 23 6:37 181 181-182 1196 181 180-186 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    176 avge / 182 max Delete HR Trace

  • Cadence Distribution

    188 avge / 222 max Stride Length: 124cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:18 51.68% More
    800m 3:15 6:32 58.15% More
    1km 4:06 6:37 59.98% More
    Mile 6:41 6:41 63.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:26 6:26 65.54
    5km 21:24 6:53 65.78
    5M 35:25 7:05 65.32
    10km 44:36 7:11 65.02
    10M 1:13:51 7:23 64.45
    Half 1:38:20 7:30 63.89
    20M 2:33:59 7:42 64.02
    Mara 3:25:01 7:50 63.76

Bespoke Fields

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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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