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Sat 4th May 2024 at 10:12am by tipsku

Run > Race
  • warm
  • Time
    46:28
  • Miles
    6.19
  • Min/mi
    7:30
  • Pacing
    94.8%
  • WAVA
    67.05
  • Stride(cm)
    114
  • Cals
    480
  • Cadence
    188
  • BPM
    166
  • %MHR
    88.8
  • B/mi
    1246
  • Asc(m)
    21
  • Surface
    Trail

Notes & Comments

6 comments
Bärlauchblütenlauf 10k race

I suffered a bit in the warmth yesterday in the 10k. At the start, it was 15.5°C, warming up to 17°C. Not that warm but a relative humidity of over 70% made it harder. I started sensibly at 4:40 min/km pace (7:30 m/m) but when Annett went past me after 1 km, I tried to stay with her and run 4:30 (7:15) which only went well for about 2k, then I had to let her go. I ran steady 4:40-4:44 pace for the remaining 7k (7:30-7:38 m/m) which is a decent threshold effort for me.

My HR also didn't skyrocket at all, even though I wanted to race harder. AVG HR was 166 which is rather low, more like a HM effort, only 4 bpm higher than in the marathon. My body wasn't having it on the day. I'm at the end of my cycle which probably contributed to not being able to push harder. As a result, my legs are perfectly fine today, no DOMS, my RHR was lower today than yesterday, too. Still finished 4th overall, 2nd in F40 behind Annett who came very close to 45 min. 46:25 official time. I probably won't be troubling any PBs over the next couple of months if it's warm to hot but I'll try to improve my overall running speed in the meantime until autumn.

1) 0.62mi - 4:39(7:29/mi) 157/166bpm [1176b/mi] 45cal
2) 0.62mi - 4:30(7:14/mi) 167/169bpm [1208b/mi] 47cal
3) 0.62mi - 4:35(7:23/mi) 166/169bpm [1226b/mi] 48cal
4) 0.62mi - 4:42(7:34/mi) 166/169bpm [1256b/mi] 49cal
5) 0.62mi - 4:45(7:39/mi) 166/169bpm [1269b/mi] 50cal
6) 0.62mi - 4:43(7:35/mi) 166/169bpm [1258b/mi] 48cal
7) 0.62mi - 4:40(7:31/mi) 167/170bpm [1256b/mi] 48cal
8) 0.62mi - 4:43(7:36/mi) 168/170bpm [1277b/mi] 49cal
9) 0.62mi - 4:42(7:33/mi) 168/169bpm [1270b/mi] 49cal
10) 0.6mi - 4:28(7:28/mi) 169/171bpm [1263b/mi] 47cal
4:39 4:30 4:35 4:42 4:45 4:43 4:40 4:43 4:42 4:28
Velociraptor
Well raced :)
riggys99
Nice race hope it went well
tipsku
Thank you. It wasn't quite what I wanted (45 min) but I had a great threshold session that will be useful for the training block to come.
riggys99
You have also had a hard couple of weeks with marathon PB track races etc. A good few weeks with speed/threshold will be good for your next marathon. Still a good result
tipsku
yes, I think my body just wants some normal training and no more racing :-) I have 4 weeks where I won't race.
riggys99
Enjoy you will keen to race in 4 weeks time
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Pace

4% 75% 21%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:59 1:59 7:56 150 104-160 1189 189 126-198 5/2
0.50 3:49 1:50 7:22 162 158-165 1192 190 188-194 4/1
0.75 5:34 1:45 7:00 165 162-167 1155 191 188-194 4/3
1.00 7:24 1:50 7:19 167 165-169 1223 189 186-192 3/2
1.25 9:12 1:48 7:11 167 164-169 1199 189 178-202 5/4
1.50 11:04 1:52 7:28 167 164-169 1248 189 184-194 2/2
1.75 12:52 1:48 7:13 166 164-167 1198 190 186-196 3/2
2.00 14:45 1:53 7:32 166 165-169 1250 189 184-194 2/4
2.25 16:39 1:53 7:34 166 165-169 1255 186 174-190 4/4
2.50 18:33 1:54 7:37 166 165-168 1265 186 180-190 2/3
2.75 20:27 1:54 7:37 166 164-168 1264 187 186-190 1/3
3.00 22:18 1:51 7:25 166 165-169 1231 187 184-194 1/3
3.25 24:14 1:56 7:44 165 162-167 1277 188 184-192 1/2
3.50 26:07 1:53 7:31 166 164-168 1247 188 186-192 3/3
3.75 28:02 1:55 7:41 167 166-169 1283 186 184-188 2/2
4.00 30:01 1:59 7:54 166 164-169 1312 186 180-194 3/4
4.25 31:50 1:49 7:17 168 166-170 1225 187 182-194 3/3
4.50 33:47 1:56 7:45 167 165-169 1295 186 182-192 3/2
4.75 35:42 1:55 7:41 168 166-169 1291 185 180-188 3/3
5.00 37:31 1:49 7:15 168 166-170 1219 187 184-192 3/3
5.25 39:26 1:55 7:40 168 166-169 1289 186 182-192 3/4
5.50 41:20 1:54 7:36 168 165-169 1276 188 182-194 4/4
5.75 43:10 1:51 7:23 168 167-170 1240 186 180-194 4/3
6.00 45:03 1:52 7:29 169 166-170 1266 186 184-190 4/3
6.19 46:28 1:25 7:27 169 168-171 1259 187 184-192 3/2

Heart

166/171max
  • Show Beats/Mile

Elevation

Asc 21m, Range 12m, Flat prediction 46:28
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

188 (202 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 187 6.2 46:27 7:30
Walk 0.0 128 0 1 INF:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:49 52.77% More
800m 3:30 7:02 56.50% More
1km 4:25 7:06 58.32% More
Mile 7:10 7:10 61.25% More
5k 23:00 7:24 66.60% More
5 miles 37:21 7:28 66.93% More

Predictions

Dist Time Per Mile WAVA
1M 6:13 6:13 70.54
5km 21:43 6:59 70.55
5M 36:43 7:21 68.07
10km 46:40 7:31 67.04
10M 1:18:54 7:53 65.15
Half 1:46:17 8:07 63.08
20M 2:49:32 8:29 62.04
Mara 3:48:23 8:43 60.88

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