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Sat 16th Apr 2011 at 9:00am by FairWeatherRunner

Run > Tempo

  • Time
    24:13
  • Miles
    3.11
  • Min/mi
    7:47
  • Pacing
    94.3%
  • WAVA
    53.10
  • Cals
    369
  • Asc(m)
    190
  • Surface
    Road

Notes & Comments

Parkrun at Sunderland.

I really didn't expect to run a PB & certainly not by such a wide margin. I ran a sub-25 minute 5k a few weeks back in the sheffield parkrun. It was a somewhat flatter course, so I guess that was how I broke the 25min barrier.

Didn't expect to replicate that in Sunderland. The first km felt tough as I was still warming up. I was doing 5:10 ish. I think my muscles do need quite a fair amount of time to warm up, especially at race pace. I warmed up fro 5 minutes but I think I actually need between 10 to 15 minutes to get into race pace. Next time, I should do that.

The 2nd km, I galnced at my watch & I was 4:45. Much too fast I thought. My head told me to slow down to 5:00 but something in my head told me to try for a PB & try to keep this sub 5:00 pace up. So I did (half-expecting to urn out later).

The 3rd, 4th Km,, I passed Jan. Working hard but keeping the pace. up. Surprisingly, my legs felt Ok with this pace. It was hard work but I thought I could sustain the pace. So just carried on. I think the recent races 10K & 5miles definitely helped get my legs ready for this pace. Perhaps the interval sessions helped too.

Last km was tough. I was working hard & struggling to keep the pace up. It felt like I was slowing down but my garmin actually showed that was my fastest km. I hung in there till I hit the hill. That hill, I was really slow, but I ran like mad swinging my legs, running on sheer willpower. I was so exhausted felt really gasping for breath at the finish.

It is a really satisfying running a PB. Why? Well, it means that you are at the height of your fitness. It is an objective measure that you are moving on & continually improving.

Split Summary

====

1) - 0.62m - 5:02(8:06/m) - 72cal

2) - 0.62m - 4:46(7:40/m) - 75cal

3) - 0.62m - 5:00(8:03/m) - 73cal

4) - 0.62m - 4:45(7:38/m) - 75cal

5) - 0.62m - 4:37(7:26/m) - 74cal

6) - 0.01m - 3(9:07/m)

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 1.8%

Pace Zone: 6:40-6:59/mile: 4%

Pace Zone: 7:00-7:19/mile: 14.5%

Pace Zone: 7:20-7:39/mile: 22.1%

Pace Zone: 7:40-7:59/mile: 21.4%

Pace Zone: 8:00-8:19/mile: 17.4%

Pace Zone: 8:20-8:39/mile: 9.4%

Pace Zone: 8:40-8:59/mile: 2.2%

Pace Zone: 9:00-9:19/mile: 2.2%

Pace Zone: 9:20-9:39/mile: 2.2%

Pace Zone: 10:00-10:19/mile: 1.1%
5:02 4:46 5:00 4:45 4:37 3

Map

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0mi in 0

Multigraph

  • Pace
  • Elev
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.13 57 57 7:36 0/0
0.25 2:05 1:08 9:05 0/0
0.38 3:04 59 7:55 0/0
0.50 4:05 1:00 8:03 0/0
0.63 5:01 57 7:33 0/0
0.75 5:57 55 7:23 0/0
0.88 6:50 54 7:08 0/0
1.00 7:50 1:00 7:57 0/0
1.13 8:48 59 7:48 0/0
1.25 9:49 1:01 8:07 0/0
1.38 10:51 1:01 8:12 0/0
1.50 11:53 1:02 8:17 0/0
1.63 12:55 1:02 8:15 0/0
1.75 13:52 58 7:40 0/0
1.88 14:51 59 7:48 0/0
2.00 15:48 57 7:39 0/0
2.13 16:47 59 7:54 0/0
2.25 17:44 57 7:33 0/0
2.38 18:40 56 7:25 0/0
2.50 19:37 57 7:40 0/0
2.63 20:35 58 7:40 0/0
2.75 21:30 55 7:24 0/0
2.88 22:26 55 7:23 0/0
3.00 23:20 54 7:11 0/0
3.11 24:11 51 7:54 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:16 7:16 53.23
    5km 24:11 7:47 53.06
    5M 40:04 8:01 52.62
    10km 50:26 8:07 52.37
    10M 1:23:31 8:21 51.79
    Half 1:51:12 8:29 51.26
    20M 2:54:08 8:42 51.54
    Mara 3:51:50 8:51 51.97

Bespoke Fields

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