27-08-2019, 10:58 AM
Hi TheEd
Thanks for the articles - I did have a read through a while back but always good to refresh the memory.
I did the Parkrun on Saturday and set another new PB, knocking almost a minute off the time I did in the same Parkrun 3 weeks previously. My official time 20:17
My plan for the race this time was different in that I wanted to go harder from the start - to test myself and get a better feel for my limits. So I set off at approx. 4:00/km pace and maintained this for the first 3km. After that my pace slowed slightly in the 4km but picked up again for the last one. Overall very pleased at the PB and I gained confidence that I could hold a faster pace than I thought possible for a longer period, and not fade too much! Next time I'll know to be slightly more conservative from the start, but not as much as I was being for previous races.
Here's the splits according to my GPS watch:
KM / pace / Av HR
1 / 3:58 / 159
2 / 4:00 / 169
3 / 4:02 / 172
4 / 4:12 / 174
5 / 3:53 / 177
Official time 20:17
Max heart rate was 187 at the finish, I haven't seen it that high for quite a few years so it was an all-out effort. Data from the same race 3 weeks ago below for comparison...
KM / pace / Av HR
1 / 4:19 / 155
2 / 4:17 / 163
3 / 4:17 / 166
4 / 4:10 / 170
5 / 3:55 / 171
Official time 21:15
Thanks for the articles - I did have a read through a while back but always good to refresh the memory.
I did the Parkrun on Saturday and set another new PB, knocking almost a minute off the time I did in the same Parkrun 3 weeks previously. My official time 20:17
My plan for the race this time was different in that I wanted to go harder from the start - to test myself and get a better feel for my limits. So I set off at approx. 4:00/km pace and maintained this for the first 3km. After that my pace slowed slightly in the 4km but picked up again for the last one. Overall very pleased at the PB and I gained confidence that I could hold a faster pace than I thought possible for a longer period, and not fade too much! Next time I'll know to be slightly more conservative from the start, but not as much as I was being for previous races.
Here's the splits according to my GPS watch:
KM / pace / Av HR
1 / 3:58 / 159
2 / 4:00 / 169
3 / 4:02 / 172
4 / 4:12 / 174
5 / 3:53 / 177
Official time 20:17
Max heart rate was 187 at the finish, I haven't seen it that high for quite a few years so it was an all-out effort. Data from the same race 3 weeks ago below for comparison...
KM / pace / Av HR
1 / 4:19 / 155
2 / 4:17 / 163
3 / 4:17 / 166
4 / 4:10 / 170
5 / 3:55 / 171
Official time 21:15