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Sun 21st Feb 2016 at 10:00am by lildude

Run > Race
  • Good
  • v windy
  • Time
    1:22:24
  • Miles
    13.10
  • Min/mi
    6:17
  • Pacing
    94.7%
  • WAVA
    70.92
  • Stride(cm)
    139
  • Cals
    1352
  • Cadence
    184
  • BPM
    183
  • %MHR
    92.3
  • B/mi
    1149
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Wokingham Half Marathon

First race of the year and not a bad result in the end. This was a test to see how almost exclusive MAF training would turn out on a relatively fast race, and I'm pleased to say it paid off.

I planned to use a progressive negative-spit pacing strategy: 3:52/km for the first 5km, 3:50/km for the next 10km and then 3:48/km for the last 6.1km.

Well, best made plans and all that. Things started well and I managed to keep within pace for most of the race, until we turned back into the wind, which is pretty much the last 6km of the race. The wind was brutal so there was no way I was getting anywhere close to 3:48km. That said, going out more conservatively did mean it was really on the wind holding me back.

Finished in a gun time, according to my watch of 1:22:30 which is pretty impressive for this early in the season, especially with recent travels and a week off for my back. I think the chip time may be about 10-15s quicker.
3:52 3:52 3:51 3:51 3:50 3:53 3:50 3:49 3:50 4:00 3:49 3:57 3:52 3:53 3:50 3:50 4:03 4:08 4:07 4:09 4:00 16

Map
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Multigraph

  • Pace
  • 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.
0.50 3:05 3:05 6:10 156 97-175 962 182 116-202
1.00 6:12 3:07 6:14 179 174-183 1114 191 186-198
1.50 9:19 3:07 6:15 179 173-183 1118 188 184-192
2.00 12:26 3:07 6:13 181 175-184 1126 187 182-190
2.50 15:30 3:04 6:09 181 178-184 1113 187 184-190
3.00 18:33 3:03 6:05 180 177-183 1096 186 182-188
3.50 21:40 3:07 6:14 182 178-185 1135 185 180-188
4.00 24:48 3:08 6:16 185 182-187 1160 188 184-192
4.50 27:55 3:06 6:13 181 179-185 1124 185 182-188
5.00 30:57 3:03 6:06 184 181-187 1122 184 180-188
5.50 34:01 3:04 6:08 184 180-187 1128 187 182-192
6.00 37:17 3:16 6:31 187 185-189 1219 182 168-186
6.50 40:21 3:04 6:09 185 183-186 1138 184 178-188
7.00 43:29 3:08 6:16 185 183-188 1160 185 182-192
7.50 46:40 3:10 6:21 186 184-188 1180 183 172-190
8.00 49:45 3:05 6:10 185 183-186 1141 183 180-186
8.50 52:54 3:09 6:18 186 184-187 1170 182 178-186
9.00 55:59 3:06 6:12 186 183-188 1153 182 178-186
9.50 59:05 3:05 6:11 185 183-187 1142 182 180-184
10.00 1:02:11 3:07 6:13 187 185-189 1164 182 176-186
10.50 1:05:25 3:13 6:27 187 185-189 1206 181 176-184
11.00 1:08:46 3:21 6:42 187 185-191 1254 181 176-186
11.50 1:11:59 3:13 6:25 185 184-187 1188 181 178-184
12.00 1:15:26 3:28 6:55 185 183-186 1280 179 174-184
12.50 1:18:41 3:15 6:30 186 182-187 1208 180 176-184
13.00 1:21:57 3:16 6:33 188 185-191 1230 181 170-186
13.09 1:22:27 30 5:16 192 192-193 1013 186 180-192

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    183 avge / 193 max Delete HR Trace

  • Cadence Distribution

    184 avge / 202 max Stride Length: 139cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 184 13.1 1:22:10 6:18
    Walk 0.3 116 0 17 7:23

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:52 51.59% More
    800m 3:00 6:01 57.52% More
    1km 3:47 6:05 60.12% More
    Mile 6:07 6:07 64.49% More
    5k 19:10 6:10 69.05% More
    5 miles 30:53 6:11 69.75% More
    10k 38:32 6:12 69.75% More
    10 miles 1:02:07 6:13 70.81% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:34 5:34 70.77
    5km 18:15 5:52 72.51
    5M 30:02 6:00 71.73
    10km 37:43 6:04 71.26
    10M 1:02:06 6:13 70.83
    Half 1:22:24 6:17 70.32
    20M 2:08:22 6:25 70.46
    Mara 2:50:20 6:30 70.89
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