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Wed 8th Jun 2011 at 7:00pm by swerver

Run > Race

  • Good
  • Time
    19:42
  • Miles
    3.11
  • Min/mi
    6:20
  • Pacing
    94.5%
  • WAVA
    66.28
  • Cals
    363
  • BPM
    190
  • %MHR
    111.2
  • B/mi
    1205
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 6:12(6:12/m) - 182bpm avge - 191bpm max - 115cal

2) - 1m - 6:21(6:21/m) - 194bpm avge - 197bpm max - 117cal

3) - 1m - 6:25(6:25/m) - 197bpm avge - 199bpm max - 118cal

4) - 0.13m - 44(5:46/m) - 200bpm avge - 203bpm max - 13cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.3%

Pace Zone: 5:00-5:19/mile: 5.4%

Pace Zone: 5:20-5:39/mile: 11.9%

Pace Zone: 5:40-5:59/mile: 14.1%

Pace Zone: 6:00-6:19/mile: 18.9%

Pace Zone: 6:20-6:39/mile: 13.8%

Pace Zone: 6:40-6:59/mile: 13.8%

Pace Zone: 7:00-7:19/mile: 8.3%

Pace Zone: 7:20-7:39/mile: 6.1%

Pace Zone: 7:40-7:59/mile: 2.2%

First 5k race of the series PB by 50 secs (unofficial) :)

Aim was to beat 20.32 and hopefully get near or under 20 min (my 2011 5k target), wasn't sure how confident I felt so just thought I would start off and aim for 6.25m/m pace and go from there.

Start was crowded and there were loads and loads of WJ there, really good to see. Bit of hanging around and then the gun went off (well actually it didn't someone whispered, go). Quite crowded at the start and ended up going a little too quick, first half mile and I was ahead of my target pace and there were some in front who I knew had gone far too fast, stuck to my game plan and carried on. First mile went and garmin said 6.12m/m slightly ahead of target but not silly so was happy, Mr HH was just in front so I kept him in my sights, around 1.5miles and overtook Mr HH and had also passed some of the early runners who must have thought 5k was a lot shorter judging by the speed they went off at !

Second mile was slightly slower at 6.21m/m but this then gave me 17 secs 'credit' for slowing down or in case the course was 'long'. Although hard work actually felt fairly comfortable (well as comfy as you get doing a 5k). Last mile made up for it but was never in any danger of slowing right up, looked behind and Mr HH was behind a little way and thought it was a large ish gap, anyway didn''t check over my shoulder for the last 100m or so and suddenly with about 20m or so a blaze of yellow went past, I tried to pick up my pace but Mr HH had timed it perfectly and beat me by a sec, however I didn't really mind as I had gone well below my target :) I got the course slightly long at 3.13miles. Even so it gives me my best WAVA to date at 66.90 :)

Some other great times and good to see the large turnout, gives me a new target for the end of the series now and will 'enjoy' the training.
6:12 6:21 6:25 44
hurricanehamlyn
Very magnanimous of you! You helped him to a pb too:-) very happy HH's as I got one as well despite a garmin malfunction!
kevlar
Great run ,but felt comfortable?well done!
Hey Jude
Brilliant run swerver-beats me how you can make it "fairly comfortable" - obviously got even faster times to come!Good healthy competition with Mr HH too!
Rken
Fantastic run Swerver. Obviously more to come!
dingdong*
Wow sub 20, great result and massive PB for this distance. Well done Swerver.
Trotters
Well done Swerver Great run.!!
Phil-A
Fantastic time, well done.

Map

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Multigraph

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  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.13 46 46 6:06 146 105-174 890 0/0
0.25 1:30 44 5:55 179 174-183 1059 0/0
0.38 2:17 47 6:17 185 183-186 1163 0/0
0.50 3:06 48 6:27 187 186-188 1207 0/0
0.63 3:51 46 6:05 188 187-188 1145 0/0
0.75 4:38 46 6:12 188 187-189 1165 0/0
0.88 5:22 45 5:57 190 189-190 1130 0/0
1.00 6:11 49 6:29 190 190-191 1233 0/0
1.13 6:59 48 6:24 191 191-191 1221 0/0
1.25 7:45 46 6:12 192 191-194 1189 0/0
1.38 8:34 49 6:29 194 193-194 1257 0/0
1.50 9:18 44 5:55 194 193-194 1149 0/0
1.63 10:06 47 6:19 194 194-195 1224 0/0
1.75 10:53 48 6:22 193 193-194 1228 0/0
1.88 11:43 50 6:39 195 194-197 1295 0/0
2.00 12:32 49 6:30 196 195-197 1273 0/0
2.13 13:18 46 6:09 196 195-197 1205 0/0
2.25 14:04 46 6:05 197 196-197 1200 0/0
2.38 14:55 51 6:49 196 196-197 1336 0/0
2.50 15:44 49 6:36 197 196-197 1299 0/0
2.63 16:33 49 6:31 198 197-198 1290 0/0
2.75 17:21 48 6:24 198 198-199 1266 0/0
2.88 18:10 49 6:29 199 198-199 1292 0/0
3.00 18:57 48 6:21 198 198-198 1257 0/0
3.13 19:41 43 5:48 200 198-203 1159 0/0
3.13 19:42 1 INF:00:00 - 0 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    190 avge / 203 max Delete HR Trace
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:55 5:55 65.04
    5km 19:41 6:20 66.34
    5M 32:35 6:31 65.35
    10km 41:02 6:36 64.93
    10M 1:07:57 6:48 64.82
    Half 1:30:27 6:54 63.96
    20M 2:21:39 7:05 64.71
    Mara 3:08:36 7:12 64.81
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