2017 - 2019 NPE Highway Run Challenge Insights (Part 2)
From 2017 (Chart at the bottom)
1. I started off with a 17:52 min (first 5k) and end with a 17:27 min (next 5k), but a significant drop in the cadence from 189 spm (first 5k) to a 184 spm (next 5k), to a 181 spm (last 300m), a significant increase in chances of overstriding from 1.48m per step (first 5k) to 1.54m per step (next 5k) and end the last 300m with a 1.68m (last 300m).
*Although my cadence are much better this time with an average of 187 spm but it's not as steady throughout the whole race.
From 2018 (Chart in the middle)
1. I started off with a much faster pace this time 17:26 min (first 5k) and end with a 17:47 min (next 5k), and the same issue happened again, a significant drop in the cadence from 186 spm (first 5k) to 181 spm (next 5k) and to a 168 spm (last 300m). Most probably due to the risk taking move of running a much bigger stride length from 1.54m (first 5k) to 1.56m (next 5k) and end with a 1.68m (last 300m).
*This time I knew that I am much stronger compared to last year, all thanks to the stairs training, from the stride length that I can maintain throughout the whole races but a slower cadence, which not too slow and still a faster pace in the end.
From 2019 (Chart on the top)
1. I maintained a steady pace in the first 5km (due to stomach upset in the beginning of the race and I have no choice to change my plan of gunning for a faster time). I am glad that I execute the plan well with first 5k running at 17:59 min to a 17:26 min in the next 5k and end with a 53 seconds in the last 300m. From the chart, you can also see that I maintained my cadence from 190 spm (first 5k) to 193 spm (next 3k) and 195 spm (last 2k) with a steady stride length of 1.47m (first 5k) and 1.48m (next 5k).
2. I am also happy to be able to kick in the last 300m with a 1.72m per step, maintained at 188 spm that result in a 54s - 300m - 3:05 min/km.
*A Faster cadence on top of a Longer stride length equal to a better stronger finish in a race!
*I am impressed with the Garmin latest Forerunner Series (FR 945). I am able to get a much accurate and steady HR profile throughout the race.
To be continue.
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