warm
-
Time
34:53
-
Miles 5.00
-
Min/mi 6:59
-
Pacing
95.9%
-
WAVA
61.14
-
Cals
592
-
BPM
188
-
%MHR
110.1
-
B/mi 1314
-
Surface
Road
Split Summary
====
1) - 1m - 6:43(6:43/m) - 178bpm avge - 186bpm max - 116cal
2) - 1m - 6:49(6:49/m) - 188bpm avge - 191bpm max - 119cal
3) - 1m - 6:57(6:57/m) - 192bpm avge - 194bpm max - 118cal
4) - 1m - 7:15(7:15/m) - 193bpm avge - 195bpm max - 119cal
5) - 1m - 7:02(7:02/m) - 194bpm avge - 198bpm max - 118cal
6) - 0.03m - 8(4:27/m) - 198bpm avge - 198bpm max - 2cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.4%
Pace Zone: 5:40-5:59/mile: 3.2%
Pace Zone: 6:00-6:19/mile: 5.6%
Pace Zone: 6:20-6:39/mile: 16.8%
Pace Zone: 6:40-6:59/mile: 25.7%
Pace Zone: 7:00-7:19/mile: 20%
Pace Zone: 7:20-7:39/mile: 14.8%
Pace Zone: 7:40-7:59/mile: 6.2%
Pace Zone: 8:00-8:19/mile: 2.8%
Pace Zone: 8:20-8:39/mile: 1.6%
PB
Thorney 5 mile race always like to do this as first ever race in 2008. However I had not run for 10 days and really didn't fancy doing this at all, almost cursing myself for entering it less than 2 weeks ago, thought I might as well have a go as had paid me monies.
Start line was poised and ready, sun had come out and was warm again, stupid weather ! Plan for me was to not go out too quick and see how it went, was hoping to get a pb (which I thought was 34.52) but wasn't that hopeful. Anyway started off and the mad dash began, didn't worry me and purposely tried to hold back with a aim of around 6.45m/m pace. First mile in 6.43m/m and felt quite good, GW in front had stopped and either his 'excuses' of not feeling very well were true or he had finally decided that running wasn't for him Anyway before I caught him he started off again, perhaps he was just giving me a chance ? At this point I had DonRon and HeyJude breathing down my neck, well 10m or so behind me but I was very aware that they were lurking, ready and waiting.
Passed GW as he was still slowing and asked if ok, he said stomach dodgy and was just going to go at a pace that felt easy, not sure sub 7m/m is ever easy but he seemed to think it was. Next mile slightly slower and the cone was fast approaching, the fast boys had now turned and were coming back towards us, Paul, Mickey, John, Jeff/Sean (neck and neck) and Trotters was the order for WJ in front of me. I turned the cone and the non-exsistant tailwind had now become a head wind, not that strong but enough to make more effort needed, the duo of DR and HJ were now right behind me, I swear I heard DR repeatedly say 'get behind Mick, use him as a windshield' anyway I was fading fast and the lack of recent miles was showing. However on recent races I would have given up but today I decided that this time I didn't want to and tried to push on a bit, managed to shout support to fellow WJ's coming the other way and kept at it, managed the third mile in 6.57 which I was pleased about, the turn off happened and gave a bit of rest from the wind and I was looking forward to the water. I stopped here and got some down my neck and over my head, I was expecting DR and HJ to come past but managed to get going again before they did. The turn back into the wind wasn't very nice and from then on in I was hoping to see the village appear into sight.
Was playing cat and mouse with another runner and eventually pulled away from him. Garmin said half mile to go so I dug in, on turning at the lights Garmin said 34.02 and that meant I had about 50 secs to get to the line, the mind was willing but the legs didn't understand the speed mind wanted them to go, the seconds ticked by and I am sure at one point the finish got further away ! Final sprint and ran in as best I could, over the line and looked at Garmin 5.03 miles in 34.53, bugger one sec off, hoped official time would give me some time, it didn't nevermind I was just glad it was over.
Went for a warm down with HJ and Jlucas then sat in the hall eating yummy cakes and drinking HJ coffee. First team prize for WJ and second team prize for WJ ladies great stuff. Many thanks to the cake providers, always very welcome. On getting home and checking my previous pb turns out I got my PB by one sec perhaps this 'resting' before a race is the way forward lol
====
1) - 1m - 6:43(6:43/m) - 178bpm avge - 186bpm max - 116cal
2) - 1m - 6:49(6:49/m) - 188bpm avge - 191bpm max - 119cal
3) - 1m - 6:57(6:57/m) - 192bpm avge - 194bpm max - 118cal
4) - 1m - 7:15(7:15/m) - 193bpm avge - 195bpm max - 119cal
5) - 1m - 7:02(7:02/m) - 194bpm avge - 198bpm max - 118cal
6) - 0.03m - 8(4:27/m) - 198bpm avge - 198bpm max - 2cal
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.4%
Pace Zone: 5:40-5:59/mile: 3.2%
Pace Zone: 6:00-6:19/mile: 5.6%
Pace Zone: 6:20-6:39/mile: 16.8%
Pace Zone: 6:40-6:59/mile: 25.7%
Pace Zone: 7:00-7:19/mile: 20%
Pace Zone: 7:20-7:39/mile: 14.8%
Pace Zone: 7:40-7:59/mile: 6.2%
Pace Zone: 8:00-8:19/mile: 2.8%
Pace Zone: 8:20-8:39/mile: 1.6%
PB
Thorney 5 mile race always like to do this as first ever race in 2008. However I had not run for 10 days and really didn't fancy doing this at all, almost cursing myself for entering it less than 2 weeks ago, thought I might as well have a go as had paid me monies.
Start line was poised and ready, sun had come out and was warm again, stupid weather ! Plan for me was to not go out too quick and see how it went, was hoping to get a pb (which I thought was 34.52) but wasn't that hopeful. Anyway started off and the mad dash began, didn't worry me and purposely tried to hold back with a aim of around 6.45m/m pace. First mile in 6.43m/m and felt quite good, GW in front had stopped and either his 'excuses' of not feeling very well were true or he had finally decided that running wasn't for him
Anyway before I caught him he started off again, perhaps he was just giving me a chance ? At this point I had DonRon and HeyJude breathing down my neck, well 10m or so behind me but I was very aware that they were lurking, ready and waiting. Passed GW as he was still slowing and asked if ok, he said stomach dodgy and was just going to go at a pace that felt easy, not sure sub 7m/m is ever easy but he seemed to think it was. Next mile slightly slower and the cone was fast approaching, the fast boys had now turned and were coming back towards us, Paul, Mickey, John, Jeff/Sean (neck and neck) and Trotters was the order for WJ in front of me. I turned the cone and the non-exsistant tailwind had now become a head wind, not that strong but enough to make more effort needed, the duo of DR and HJ were now right behind me, I swear I heard DR repeatedly say 'get behind Mick, use him as a windshield' anyway I was fading fast and the lack of recent miles was showing. However on recent races I would have given up but today I decided that this time I didn't want to and tried to push on a bit, managed to shout support to fellow WJ's coming the other way and kept at it, managed the third mile in 6.57 which I was pleased about, the turn off happened and gave a bit of rest from the wind and I was looking forward to the water. I stopped here and got some down my neck and over my head, I was expecting DR and HJ to come past but managed to get going again before they did. The turn back into the wind wasn't very nice and from then on in I was hoping to see the village appear into sight.
Was playing cat and mouse with another runner and eventually pulled away from him. Garmin said half mile to go so I dug in, on turning at the lights Garmin said 34.02 and that meant I had about 50 secs to get to the line, the mind was willing but the legs didn't understand the speed mind wanted them to go, the seconds ticked by and I am sure at one point the finish got further away ! Final sprint and ran in as best I could, over the line and looked at Garmin 5.03 miles in 34.53, bugger one sec off, hoped official time would give me some time, it didn't nevermind I was just glad it was over.
Went for a warm down with HJ and Jlucas then sat in the hall eating yummy cakes and drinking HJ coffee. First team prize for WJ and second team prize for WJ ladies great stuff. Many thanks to the cake providers, always very welcome. On getting home and checking my previous pb turns out I got my PB by one sec
perhaps this 'resting' before a race is the way forward lol 6:43 6:49 6:57 7:15 7:02 8
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Great write up Swerver! Know what you mean about the disconnect between mind and legs sometimes! So glad you got your PB and hope it proves to you that you can dig deep when you want to.
Well done on your PB today, maybe my luck rubbed off on you during the warm up! It was good speaking with you afterwards, thanks for the support. Well done Bud.
Great PB. The voice that told you not to give up will shout you on to more PBs I feel
Cracking run Swerver and write up. Well done for digging in when it counted and getting your reward - PB!!!!!
Thanks swerver - too true-did try to tuck in behind you but couldnt hang on for long! ! Brilliant news about the PB - long rest periods have to be the way forward!!
Well done on the PB; Isla and I are really pleased and we've loved the long rest breaks that you have had; you should take HJ advice she is a doctor and you need to listen to doctors more long rest periods defo way forward ;o). xxxx