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Sat 12th Mar 2022 at 10:17am by tipsku

Run > Race
  • Time
    32:49
  • Miles
    4.36
  • Min/mi
    7:32
  • Pacing
    94.7%
  • WAVA
    63.26
  • Stride(cm)
    115
  • Cals
    346
  • Cadence
    187
  • BPM
    164
  • %MHR
    88.9
  • B/mi
    1231
  • Asc(m)
    13
  • Surface
    Mixed

Notes & Comments

Messepokalllauf 7km
The good, the bad and the ugly:
Good: I finished third in my category and that earned me some chocolate. It also means that I have a 2nd and a 3rd place for the Stadtrangliste, I just have to keep this up.

Bad: I couldn't keep up a reasonable intensity. The first 3 km went to plan and then I struggled to keep the HR in zone 5. This was more like a 10 mile to HM effort. My legs just didn't have the zap in them today. I guess I know why - it's soon that time of the month again. If I compare this to last week's hilly race, I'm only 10 seconds per mile slower on the flat but the HR is up to 5 bpm lower. Instead of 170, I should average 175 but it just didn't work out.

Ugly: my HRM! Both decided to give up the ghost today or is there a problem with my watch? It wasn't great to rely on the optical sensor because it can be out as much as 10 bpm (like in the easy run earlier). Still, it probably didn't do that badly in the race, my feeling and the readings are more or less in sync

Split Summary
===
1) 0.62m - 4:26(7:09/m) 139/160bpm [993b/mi] 48cal
2) 0.62m - 4:28(7:11/m) 158/172bpm [1134b/mi] 49cal
3) 0.62m - 4:34(7:21/m) 171/178bpm [1256b/mi] 48cal
4) 0.62m - 4:49(7:46/m) 169/177bpm [1312b/mi] 51cal
5) 0.62m - 4:49(7:45/m) 170/173bpm [1317b/mi] 49cal
6) 0.62m - 4:51(7:49/m) 170/172bpm [1328b/mi] 50cal
7) 0.62m - 4:42(7:34/m) 172/175bpm [1302b/mi] 50cal
8) 0.01m - 10(12:52/m) 176/177bpm [2266b/mi] 1cal
4:26 4:28 4:34 4:49 4:49 4:51 4:42 10

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 56 56 7:30 114 101-133 854 188 186-196 0/0
0.25 1:50 53 7:08 140 133-145 998 191 188-194 2/0
0.38 2:43 53 7:05 146 143-149 1034 192 188-196 1/0
0.50 3:34 51 6:51 147 146-152 1008 191 188-194 1/0
0.63 4:27 53 7:02 155 151-160 1091 189 188-190 1/0
0.75 5:19 52 6:59 157 152-160 1095 188 186-192 0/0
0.88 6:14 55 7:18 148 142-154 1080 189 186-194 0/1
1.00 7:09 55 7:17 156 152-160 1137 188 184-194 4/0
1.13 8:02 53 7:08 160 149-169 1140 188 184-194 0/3
1.25 8:56 54 7:12 170 167-172 1225 191 186-196 1/1
1.38 9:52 55 7:23 170 168-171 1256 187 184-188 1/0
1.50 10:47 56 7:25 170 170-171 1261 187 184-188 1/1
1.63 11:41 54 7:13 170 169-171 1228 187 184-190 1/0
1.75 12:36 55 7:20 170 169-173 1248 187 184-190 1/1
1.88 13:32 56 7:28 174 171-177 1298 186 184-188 1/0
2.00 14:30 58 7:42 174 173-176 1340 186 184-188 0/1
2.13 15:28 58 7:44 170 166-175 1315 186 182-188 1/0
2.25 16:26 58 7:46 162 158-167 1259 184 176-194 2/0
2.38 17:25 58 7:46 168 164-171 1305 187 184-190 1/2
2.50 18:23 58 7:48 169 167-170 1317 181 94-190 0/1
2.63 19:20 56 7:32 170 168-171 1280 186 184-188 1/0
2.75 20:16 56 7:31 172 169-173 1292 186 184-188 1/1
2.88 21:14 58 7:43 171 169-172 1320 186 184-188 0/0
3.00 22:16 1:03 8:21 170 167-172 1418 186 184-186 0/1
3.13 23:14 58 7:40 169 167-171 1296 185 184-188 1/1
3.25 24:11 57 7:38 170 169-171 1299 186 184-188 0/1
3.38 25:10 59 7:48 169 167-171 1319 183 180-188 1/1
3.50 26:12 1:02 8:15 171 169-172 1409 183 180-186 3/0
3.63 27:08 56 7:29 170 168-171 1273 187 182-190 0/4
3.75 28:07 59 7:51 171 169-172 1341 186 182-190 1/0
3.88 29:07 1:01 8:04 171 169-172 1380 187 186-190 1/2
4.00 30:04 57 7:35 171 169-172 1296 188 184-192 1/1
4.13 31:00 56 7:30 172 172-172 1291 187 184-190 1/1
4.25 31:58 58 7:40 173 172-173 1327 186 184-188 0/1
4.36 32:49 51 7:35 175 172-176 1328 184 158-192 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 177 max Delete HR Trace

  • Cadence Distribution

    187 avge / 196 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 186 4.3 32:42 7:31
    Walk 0.3 94 0 6 7:57
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:54 51.00% More
    800m 3:27 6:57 56.27% More
    1km 4:19 6:57 58.63% More
    Mile 7:04 7:04 61.27% More
    5k 23:03 7:25 63.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:53 6:53 62.84
    5km 22:55 7:23 63.85
    5M 37:57 7:35 63.01
    10km 47:46 7:41 62.58
    10M 1:19:07 7:55 62.09
    Half 1:45:20 8:02 61.59
    20M 2:44:57 8:15 61.48
    Mara 3:39:36 8:23 61.08

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