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Sun 5th Feb 2017 at 10:00am by Sigh

Run > Race
  • Time
    1:03:03
  • Miles
    6.24
  • Min/mi
    10:06
  • Pacing
    91.3%
  • WAVA
    46.58
  • Stride(cm)
    95
  • Cals
    796
  • Cadence
    168
  • BPM
    145
  • %MHR
    81.3
  • B/mi
    1462
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Mad Dog 007: Live and Let Drool

I’d already abandoned any plans for a fast time, since I’m also fighting off a cold. I ran Mad Dog last year in 58:14, but I’m now carrying an extra 14 lbs since November’s PB, and having done zero speed training for what seems like months, I felt that getting under the hour would be an achievement in itself (Plan B). Failing that, Plan C was the tried & tested ‘just relax and enjoy it’.

Since I train in km’s, tracking getting a sub-60 was pretty straightforward – just run every split in under 6 minutes, which is fine if you train for it (I hadn’t). Started off well in 5:43, then slipped a bit to 5:51, then 5:59, then 6:01, then 6:06. Got to halfway in 29:39, but I was already beginning to feel the effort and lack of proper training.

I reached the water station at 5½km, and decided to walk a bit whilst drinking and re-grouping. What was I now hoping to achieve? My legs were already feeling the effort, and if I threw myself into it I may just scrape a sub-60 – but risk injury in the process. I decided it just wasn’t worth it – my performance in the race was a reflection of my training, if I wanted a faster time the work should have started before Christmas. I decided to switch to a more sedate pace, finishing in 1:03:01 – four seconds faster than my first ever 10k race back in June 2013!
5:43 5:51 5:59 6:01 6:06 6:49 6:33 6:27 6:38 6:36 21

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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.
0.25 2:16 2:16 9:02 117 78-137 1058 171 164-174
0.50 4:35 2:20 9:19 129 121-137 1201 172 168-174
0.75 6:54 2:19 9:14 130 126-135 1201 171 168-174
1.00 9:14 2:20 9:21 133 130-138 1244 171 168-174
1.25 11:38 2:23 9:34 131 125-142 1253 170 168-172
1.50 13:59 2:22 9:27 131 129-134 1238 170 168-174
1.75 16:25 2:26 9:44 133 129-138 1294 169 166-174
2.00 18:49 2:24 9:35 135 133-139 1295 170 168-174
2.25 21:16 2:27 9:48 137 134-142 1344 170 168-172
2.50 23:42 2:26 9:42 139 135-142 1348 169 166-172
2.75 26:07 2:25 9:39 140 137-143 1352 169 166-172
3.00 28:36 2:29 9:56 142 139-146 1412 170 166-172
3.25 31:08 2:32 10:09 146 142-149 1483 168 166-172
3.50 34:08 3:00 12:02 134 107-147 1612 155 120-172
3.75 36:41 2:32 10:10 145 135-152 1474 166 164-170
4.00 39:18 2:37 10:27 145 139-150 1515 166 162-170
4.25 41:58 2:40 10:40 149 141-161 1590 165 162-170
4.50 44:34 2:37 10:26 166 163-169 1733 165 162-168
4.75 47:13 2:39 10:36 167 160-171 1770 167 164-170
5.00 49:47 2:34 10:16 168 162-172 1725 168 164-174
5.25 52:26 2:39 10:35 167 164-170 1768 167 164-170
5.50 55:08 2:42 10:47 166 163-170 1790 168 164-170
5.75 57:49 2:41 10:44 163 159-166 1751 168 166-170
6.00 1:00:26 2:37 10:26 162 159-166 1691 168 164-172
6.23 1:02:55 2:29 10:42 163 160-166 1745 168 166-170

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 172 max Delete HR Trace

  • Cadence Distribution

    168 avge / 174 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.6 168 6.2 1:02:01 10:02
    Walk 1.4 121 0.1 54 17:58

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:02 36.28% More
    800m 4:33 9:09 41.84% More
    1km 5:42 9:10 43.95% More
    Mile 9:14 9:14 46.61% More
    5k 29:39 9:33 48.48% More
    5 miles 49:47 9:57 47.02% More
    10k 1:02:43 10:06 46.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:03 9:03 47.56
    5km 30:06 9:41 47.76
    5M 49:51 9:58 46.97
    10km 1:02:46 10:06 46.55
    10M 1:43:56 10:24 46.12
    Half 2:18:23 10:34 45.69
    20M 3:36:43 10:50 45.59
    Mara 4:48:32 11:01 45.75
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