Sun 28th Apr 2024 at 9:45am by tipsku

Run > Race
  • windy
  • v warm
  • Time
    22:11
  • Miles
    3.11
  • Min/mi
    7:08
  • Pacing
    95.9%
  • WAVA
    69.07
  • Stride(cm)
    118
  • Cals
    245
  • Cadence
    191
  • BPM
    167
  • %MHR
    89.5
  • B/mi
    1194
  • Asc(m)
    5
  • Surface
    Track

Notes & Comments

5 comments
City championships 5000 m, 4th overall (F18-40), 2nd F40

This is the first time I ever ran a track 5000 m race. The two fast ladies were there, Gabriele winning in 18:40 and Alexandra coming second. Then the best of the rest: Annett winning the F40 with an impressive sprint, clinching it with 2:56 min/km pace on the home straight, that's about 5 m/m. I managed sub 7 for the final 200 m to fend off Katarina's challenge. Not bad for a week after the marathon. I was hoping for 22:30 or 4:30 min/km pacing (7:15 m/m). The first 200 were a bit fast but then I settled into just over 7 m/m but couldn't quite keep that going in the warm temperatures. Still very happy with 22:11, 51 seconds outside my PB from 2016 (21:20). I think I'm going to get there again with a block of dedicated 5k training.

1) 0.12mi - 49(6:36/mi) 117/141bpm [772b/mi] 5cal
2) 0.25mi - 1:45(6:51/mi) 160/169bpm [1096b/mi] 18cal
3) 0.25mi - 1:48(7:13/mi) 166/169bpm [1198b/mi] 19cal
4) 0.24mi - 1:44(7:07/mi) 168/171bpm [1197b/mi] 18cal
5) 0.25mi - 1:45(7:04/mi) 171/173bpm [1207b/mi] 20cal
6) 0.25mi - 1:46(7:05/mi) 173/175bpm [1225b/mi] 20cal
7) 0.25mi - 1:48(7:13/mi) 172/174bpm [1241b/mi] 20cal
8) 0.25mi - 1:47(7:12/mi) 171/173bpm [1231b/mi] 21cal
9) 0.25mi - 1:48(7:13/mi) 169/174bpm [1220b/mi] 21cal
10) 0.25mi - 1:50(7:24/mi) 168/174bpm [1243b/mi] 21cal
11) 0.62mi - 4:32(7:17/mi) 171/174bpm [1246b/mi] 52cal
12) 0.12mi - 51(6:49/mi) 172/173bpm [1174b/mi] 10cal
49 1:45 1:48 1:44 1:45 1:46 1:48 1:47 1:48 1:50 4:32 51
Velociraptor
Wow 😯 Well done 😀
riggys99
Happy with it after last weekends marathon ? Well done
tipsku
Thank you. I was really happy with the pace and the effort. The final 2000m really hurt, worse than a marathon 😅 also, the heat didn't help 🥵
Bowman 🇸🇪
Nice one, speedy!
tipsku
Thank you :-)
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Pace

48% 52%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 48 48 6:27 117 97-141 754 195 192-200 4/2
0.25 1:40 52 6:55 154 142-164 1064 192 192-194 3/2
0.38 2:32 51 6:51 165 163-169 1131 192 186-194 3/2
0.50 3:27 55 7:21 166 164-169 1219 187 180-192 3/5
0.63 4:19 53 7:00 167 164-168 1169 189 188-190 0/0
0.75 5:12 52 6:59 167 164-169 1167 191 188-192 0/0
0.88 6:06 54 7:13 170 167-171 1228 191 188-194 0/0
1.00 6:57 51 6:52 171 170-173 1174 191 188-194 0/0
1.13 7:53 55 7:23 172 170-173 1270 191 186-194 0/0
1.25 8:46 53 7:07 173 172-175 1230 191 190-192 0/0
1.38 9:38 52 6:57 172 171-174 1195 191 190-192 0/0
1.50 10:33 54 7:16 172 171-174 1249 190 188-192 0/0
1.63 11:27 54 7:14 172 171-173 1245 191 186-196 0/0
1.75 12:21 54 7:13 170 167-173 1228 192 188-196 0/0
1.88 13:15 54 7:15 171 169-173 1239 190 186-194 0/0
2.00 14:10 54 7:16 169 164-174 1227 191 188-194 0/0
2.13 15:04 54 7:11 170 166-173 1221 189 188-190 0/0
2.25 16:00 57 7:34 167 160-171 1265 190 188-192 0/0
2.38 16:54 54 7:10 169 161-174 1212 190 188-194 0/0
2.50 17:51 57 7:33 169 166-171 1275 190 186-196 0/0
2.63 18:45 55 7:16 170 168-173 1235 189 188-194 0/0
2.75 19:40 55 7:16 171 169-174 1243 192 190-194 0/0
2.88 20:36 56 7:26 173 170-174 1287 189 186-194 0/0
3.00 21:28 52 6:56 172 169-174 1193 193 190-196 0/0
3.11 22:12 44 6:44 172 170-173 1158 192 186-194 0/0

Heart

167/175max
  • Show Beats/Mile

Elevation

Asc 5m, Range 5m, Flat prediction 22:11
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

191 (200 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 190 3.1 22:10 7:08
Walk 0.0 0 0 0 NAN:00:00
Still 0.2 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:25 56.04% More
800m 3:23 6:47 58.54% More
1km 4:15 6:50 60.58% More
Mile 6:54 6:54 63.48% More
5k 22:08 7:07 69.23% More

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 69.06
5km 22:10 7:08 69.12
5M 37:28 7:30 66.71
10km 47:37 7:40 65.70
10M 1:20:30 8:03 63.86
Half 1:48:27 8:17 61.82
20M 2:53:00 8:39 60.80
Mara 3:53:03 8:54 59.66

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