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Sat 12th Nov 2022 at 11:29am by tipsku

Run > Race
  • Time
    33:08
  • Miles
    4.28
  • Min/mi
    7:44
  • Pacing
    94.6%
  • WAVA
    61.90
  • Stride(cm)
    112
  • Cals
    345
  • Cadence
    186
  • BPM
    168
  • %MHR
    91.4
  • B/mi
    1302
  • Asc(m)
    35
  • Surface
    Road

Notes & Comments

Stadtmeisterschaften Cross 7km
Second to last competition in the Stadtrangliste, city cross championships. I had major competition here, Ivonne van Vlerken, former triathlon world champion so the battle was on for 2nd. I managed that without going into the red zone so this was a decent threshold effort, good preparation for the last race next Saturday. I hope I'll be able to push harder then.

Split Summary
===
1) 0.62m - 4:35(7:23/m) 162/170bpm [1197b/mi] 46cal
2) 0.62m - 4:48(7:43/m) 169/171bpm [1303b/mi] 50cal
3) 0.62m - 4:54(7:53/m) 169/173bpm [1331b/mi] 51cal
4) 0.62m - 4:45(7:38/m) 169/171bpm [1290b/mi] 50cal
5) 0.62m - 4:56(7:56/m) 169/172bpm [1340b/mi] 51cal
6) 0.62m - 4:56(7:56/m) 169/172bpm [1341b/mi] 52cal
7) 0.55m - 4:16(7:41/m) 170/173bpm [1307b/mi] 45cal
4:35 4:48 4:54 4:45 4:56 4:56 4:16

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 7:26 147 101-160 1092 193 160-226 5/2
0.25 1:51 56 7:25 163 160-165 1208 186 172-194 3/1
0.38 2:46 55 7:19 166 164-167 1214 188 184-192 2/2
0.50 3:42 56 7:26 167 165-170 1240 185 180-190 2/1
0.63 4:36 54 7:14 167 165-169 1207 186 184-188 2/1
0.75 5:34 58 7:41 168 166-170 1291 186 182-222 4/1
0.88 6:35 1:02 8:13 169 168-171 1390 185 168-208 2/2
1.00 7:32 57 7:36 168 166-169 1277 184 178-190 4/1
1.13 8:32 59 7:55 169 168-171 1339 187 172-256 1/5
1.25 9:25 54 7:08 168 167-170 1199 187 184-190 1/2
1.38 10:24 59 7:49 169 168-171 1322 186 182-200 2/2
1.50 11:20 56 7:27 169 166-171 1259 186 184-196 1/2
1.63 12:18 58 7:46 170 168-171 1321 183 178-188 3/2
1.75 13:20 1:02 8:18 170 168-173 1412 183 178-194 3/3
1.88 14:20 1:00 7:59 169 168-171 1348 182 174-190 2/1
2.00 15:19 59 7:54 169 167-171 1334 185 172-210 3/4
2.13 16:17 58 7:40 169 168-171 1297 186 182-194 2/3
2.25 17:11 54 7:12 169 168-171 1216 188 186-202 2/2
2.38 18:10 59 7:51 170 168-171 1334 184 180-202 1/2
2.50 19:07 57 7:39 169 167-170 1292 184 180-188 2/2
2.63 20:07 1:00 7:56 170 169-172 1349 185 180-190 3/2
2.75 21:09 1:03 8:22 170 167-172 1423 185 178-202 2/4
2.88 22:07 58 7:41 168 166-170 1291 183 180-188 5/3
3.00 23:07 1:00 7:58 169 167-171 1345 188 172-256 3/4
3.13 24:04 58 7:40 169 167-170 1296 186 182-190 3/167
3.25 25:01 57 7:33 169 167-171 1277 187 182-214 2/2
3.38 25:59 58 7:48 170 169-171 1325 186 182-190 1/2
3.50 26:57 57 7:37 169 168-171 1287 185 176-190 1/1
3.63 28:00 1:04 8:30 170 168-172 1445 186 178-204 4/2
3.75 29:02 1:01 8:11 169 167-171 1384 184 174-188 2/2
3.88 30:00 59 7:49 170 168-171 1328 186 176-226 4/1
4.00 30:59 58 7:46 171 169-173 1329 189 182-234 0/5
4.13 31:56 57 7:35 169 167-171 1282 186 180-188 2/3
4.25 32:53 58 7:43 170 168-171 1313 185 180-196 3/1
4.28 33:08 15 7:32 171 169-172 1288 186 178-188 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    168 avge / 173 max Delete HR Trace

  • Cadence Distribution

    186 avge / 256 max Stride Length: 112cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 49.63% More
    800m 3:37 7:16 54.18% More
    1km 4:31 7:16 56.57% More
    Mile 7:29 7:29 58.18% More
    5k 23:52 7:41 61.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:06 7:06 61.26
    5km 23:36 7:36 62.49
    5M 39:04 7:49 61.62
    10km 49:11 7:55 61.16
    10M 1:21:27 8:09 60.71
    Half 1:48:27 8:17 60.22
    20M 2:49:50 8:30 60.06
    Mara 3:46:07 8:38 59.63

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