Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!

Sat 18th Jan 2025 at 8:02am by Mark J 🇳🇿

Run > parkrun
  • Time
    19:30
  • Miles
    3.11
  • Min/mi
    6:16
  • Pacing
    96.6%
  • WAVA
    79.33
  • Stride(cm)
    142
  • Cals
    282
  • Watts
    314
  • Cadence
    181
  • BPM
    153
  • %MHR
    88.5
  • B/mi
    960
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

5k ParkRun

Nice run this morning. Two main aims for this one.

1. Run at my usual 5k race cadence to get a benchmark of where I'm at following four weeks of lower mileage base training.

2. Trialing what difference, if any, "activating lactate shuttling" makes to race performance and feel. NB: Theory here is that if you do a longer warm up, 15-20 mins with a race pace 1km in there early on, it activates your lactate ahead the race. Thus giving you a small shot of lactate as fuel and prevents this process from occurring during the race. Think of it as being primed before you start.

Pleased with the outcome all round really. Although I was obviously running at a considerable effort, it didn't feel lung busting at any point, as it has done on my last two fast 5k attempts. I set my cadence @181 with the express aim of just rolling with it, not focussing on any particular finishing time. Just going with the flow to see where I am at. The usual head games for the first couple of km, "I can't keep this up for 5km" etc, etc but actually once I'd got past that, it felt like a solid, hard but controlled effort. Do I conclude this is because of aim 2's input or because I was mentally more relaxed about the outcome? I can't say after just one run but it's certainly worth pursing with over a few more runs to see if there's any consistency in that "controlled" race feeling. What I can say for sure though is that running a 1km race pace during the warm didn't feel like it had any negative impact on my race at all. For reference the warm prior to this was, 1km warmup, 1km race pace, 1.5km warm up. Followed by a a few mins standing around waiting for the race to start. So I'll definitely be trying this again.

Aches and pains: I did feel a pull in my left hamstring again. Best keep an eye on that as it was a bugger last time 3 - 4

Shoes: Asics MagicSpeed 2

1) 1km - 3:42(3:42/km) 145/156bpm [536b/km] 50cal 325/W 16.24/18.75kmph
2) 1km - 3:53(3:53/km) 155/157bpm [602b/km] 57cal 312/W 15.44/16.07kmph
3) 1km - 3:55(3:55/km) 154/155bpm [602b/km] 57cal 310/W 15.34/15.86kmph
4) 1km - 3:59(3:59/km) 154/156bpm [613b/km] 58cal 306/W 15.06/16.14kmph
5) 1km - 3:52(3:52/km) 157/160bpm [607b/km] 58cal 312/W 15.52/16.29kmph
6) 0.05km - 11(3:49/km) 160/160bpm [611b/km] 2cal 327/W 15.7/16.59kmph
3:42 3:53 3:55 3:59 3:52 11
riggys99
Nice run well done.
Ness
Awesome! Well done! 👍
Jaks
Fantastic, well done 👏
Fenland Flier
Great pacing and terrific time.
usc215 🇩🇪
sub20... MagicSpeed! 😃👍
Mark J 🇳🇿
Cheers all
tipsku
Well done, nice sub-20 to start the year. Also thank you for sharing your experience with the lactate shuttling. I'll probably experiment with this before my next parkrun (if it's not too muddy to run fast there) or before my next mile time trial.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.13 43 43 5:43 119 90-139 679 181 180-182 351 154-374 6/2
0.25 1:27 44 5:51 145 140-149 847 181 180-188 343 309-380 2/3
0.38 2:11 45 5:57 151 149-153 898 180 180-182 334 308-362 2/0
0.50 2:57 46 6:10 154 152-155 949 182 180-186 315 261-349 1/1
0.63 3:43 45 6:04 155 155-156 940 183 180-188 323 310-353 2/1
0.75 4:29 46 6:11 155 155-156 958 182 180-186 318 291-347 1/2
0.88 5:16 46 6:10 156 156-157 962 182 180-186 322 295-347 2/2
1.00 6:03 47 6:19 153 150-156 967 180 180-182 305 297-311 0/1
1.13 6:51 48 6:23 154 153-155 984 180 180-182 302 285-314 1/0
1.25 7:39 48 6:21 154 152-155 979 181 180-186 311 267-344 0/2
1.38 8:26 47 6:19 154 153-154 973 181 180-188 312 290-338 2/1
1.50 9:13 47 6:15 153 152-154 957 181 180-182 311 299-341 1/0
1.63 10:00 47 6:15 154 154-155 963 180 180-182 309 301-341 1/3
1.75 10:47 47 6:19 154 153-155 972 180 178-180 305 291-317 1/1
1.88 11:35 47 6:19 153 153-154 967 180 180-182 313 301-344 2/1
2.00 12:22 47 6:17 154 153-155 968 180 178-182 309 292-338 1/2
2.13 13:09 47 6:19 154 154-155 972 180 180-180 308 299-322 2/0
2.25 13:57 48 6:26 154 154-155 991 180 180-182 305 293-317 1/1
2.38 14:46 49 6:31 155 154-155 1011 180 180-182 298 283-312 1/2
2.50 15:33 47 6:17 155 155-157 975 180 180-182 310 297-338 0/1
2.63 16:21 48 6:24 155 155-157 993 180 180-182 303 299-308 1/1
2.75 17:09 48 6:21 155 155-157 983 181 180-182 311 296-349 1/0
2.88 17:56 47 6:14 157 157-158 979 181 180-186 311 295-334 1/2
3.00 18:42 47 6:13 159 158-159 987 180 180-182 315 305-334 1/0
3.13 19:27 45 6:00 159 158-160 955 184 180-188 325 311-341 0/0
3.14 19:31 4 5:35 160 160-160 894 181 180-182 331 331-331 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 160 max Delete HR Trace

  • Cadence Distribution

    181 avge / 188 max Stride Length: 142cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 180 3.1 19:30 6:13
    Still 0.1 - - 1 -

  • Power Distribution

    314W (380 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:36 62.05% More
    800m 2:53 5:48 71.18% More
    1km 3:39 5:52 74.17% More
    Mile 6:01 6:01 77.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:51 5:51 79.98
    5km 19:29 6:16 79.40
    5M 32:15 6:27 78.35
    10km 40:37 6:32 77.74
    10M 1:07:15 6:44 77.19
    Half 1:29:32 6:50 76.56
    20M 2:20:13 7:01 76.56
    Mara 3:06:41 7:08 76.94

Bespoke Fields

Amend your bespoke fields
Aches and pains
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry
You can still access the old version of this page.







Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,158 Fetchies!
Already a Fetchie? Sign in here