Power of Ten - The PB Performance Card

One of the best running websites is Power of Ten where you can look through all of your races over the years. Looking at my performance card below it shows how my running has developed - from 2015-2017 doing only parkruns and going from just over 20 minutes to just under 19 minutes. Then slowly doing road races from 10k up to marathon. 

Power of Ten performance card
I thought it might be interesting to put my PB times into the WAVA calculator to assess which distance was my strongest.

"Age grading looks at world beating times set by people of all ages to work out what someone of your age and gender is capable of.

World class athletes score close to 100. The rest of us won't be so high, but you can use this tool to see which distances you've excelled at; and which ones need some work."
WAVA calculator
Below is a chart of my WAVA scores - this levels things up and shows, relatively, which my strongest distance (or softest PB).
WAVA analysis
Looking at this chart it tells me:
  • That 5k is my strongest distance
  • My 1mi, 3000m and 5000m track times are soft - need to sort them out next year - I haven't ran enough track
  • That I should be able to get around a 78% WAVA time on marathon (if the stars align) - so my target time for next year will be 2:53:00 (sounds a bit scary!)
Finally, interesting to see where a 17:23/83.6% parkrun puts me in terms of the UK rankings for 48+ year olds...

...161st is what RunBritain reports,

As a stretched goal now the aim is for a 17:00 5k/parkrun at 50 years old if I can keep on improving. This would give a 45th placing for M50+ across the UK - that's the dream. Let's see if I revisit this blog post in 2024!

Comments

Post a Comment

Popular posts from this blog

The day before the marathon

Image
Manchester Marathon tomorrow. My fourth marathon and have trained harder than ever before. Back in January I blogged what my plan was for the marathon training block . I've pretty much followed it. Only difference being instead of two runs on a Tuesday I just started the day with a double session. But in summary: Go into the training block doing 90km (55mi) a week. Take it up to 120km (75mi) a week. 12 weeks of increasing efforts, with a three week taper at the end. At the maximum do four weeks in a row with 36km (22mi) long runs on the Sunday. Long runs to be at decent pace with at least an 8km (5mi) mara pace section on tired legs. Run every day - alternating between efforts and recovery Tue - hard session (Typically 4x1mile efforts followed by 5k tempo) Thu - hard session (Typically three sets of 5km at mara pace with floats inbetween)  Weekly distances Not sure how much to read into the Strava Fitness and Freshness chart. But fitness went from +59 to +103 to +86. Form went from
Read more

Running goals for the year

Image
2023 was a good year. PBs in parkrun, 5k, 10k and Marathon. With the right conditions I feel I could have got 10mi and HM too - but cannot grumble. Particularly happy with parkrun as that is now eight years of incremental improvement through improved training and focus. Power of ten score card So what are the 2024 goals? It's a big year as I am 50 in July. Entering the V50 category gives me a real chance to pick some goals that weren't possible in recent years at the top end of the V45 category. So I'm intending on training harder than ever - and putting down some stretched goals that may not be possible - but are worth going for. Goal 1 - 2hr55 marathon Goal 2  - Top 50 in the UK runbritain ranking for V50 at 5k distance Goal 3  - England masters vest for V50 Goal 1 - 2hr55 marathon With hindsight I think I should have done around 2hr55 at London last year but a few things didn't go to plan and I ended up with a 2hr58. This year I'll try and put things right and
Read more

North East Half Marathon Running Routes

Image
Since 2020 I have been plotting running routes on Strava for my Sunday morning long runs. I've been trying to cover the areas from above the River Tyne down to around the River Tees. Check out the images of some of the routes below. Blog posts covering each route are linked to at the base of this post. North East Half Marathon Routes - from north to south : Holy Island loop The Cheviot Bamburgh Castle Blyth - Cullercoats return Wallsend to Whitley Bay loop Wallsend to Gosforth loop Wallsend to Tynemouth loop Wallsend to Newcastle loop River Tyne  (starting Newcastle city centre) Newburn to Prudhoe loop Swalwell to Chopwell Woods loop South Shields loop  (starting Temple Memorial Park) Jarrow to Durham Sunderland to Seaburn loop Herrington to Sunderland loop Washington Eighton Banks to Tanfield loop Derwent Reservoir Seaham Maiden Law loop Durham loop Durham riverside to Hett loop Croxdale to Willington loop Brandon to Crook loop Castle Eden Dene Hamsterley Forest
Read more