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Sat 11th Mar 2023 at 10:15am by tipsku

Run > Race
  • Time
    32:23
  • Miles
    4.37
  • Min/mi
    7:25
  • Pacing
    94.4%
  • WAVA
    64.66
  • Stride(cm)
    117
  • Cals
    333
  • Cadence
    186
  • BPM
    167
  • %MHR
    90.8
  • B/mi
    1238
  • Asc(m)
    14
  • Surface
    Trail

Notes & Comments

Messepokallauf 7 km race
Third race in the city championship series, third podium spot. After winning my category last weekend on Fockeberg, I had to settle for second behind Tina. She's simply too fast on the flat at the moment. I tried to run with her team mate Bettina and we set off at 4:30 min/km or 7:15 m/m pace and that went well for the first 2 km. She accelerated a bit on the third and I tried to hand onto it but had to let her go after that. 4:25 or 7:07 min/mi was just a tad too fast on the day and I paid for it. The remaining splits were all slower. Bettina kept going at 7 m/m pace (we compared splits after the race) and I had no competition from behind so I just carried on as good as I could. HR is lower today compared to last week. I could push it to 177 then, today, 171 was the maximum I could get out of myself. I think I'm just more suited to hilly races. Last week, I was still in the first half of my cycle, this week, I'm in the luteal phase which usually means a bit reduced power/speed. The next race will be just before my period so I don't expect great things then. I'll just try to get another podium spot and don't really worry about time; it'll be slower.

Split Summary
===
1) 0.62mi - 4:29(7:12/mi) 158/166bpm [1138b/mi] 44cal
2) 0.62mi - 4:32(7:18/mi) 166/168bpm [1212b/mi] 46cal
3) 0.62mi - 4:25(7:07/mi) 168/171bpm [1195b/mi] 46cal
4) 0.62mi - 4:39(7:28/mi) 169/171bpm [1263b/mi] 49cal
5) 0.62mi - 4:44(7:37/mi) 169/171bpm [1287b/mi] 49cal
6) 0.62mi - 4:47(7:43/mi) 169/171bpm [1303b/mi] 49cal
7) 0.62mi - 4:38(7:28/mi) 170/172bpm [1269b/mi] 48cal
8) 0.02mi - 9(7:57/mi) 170/171bpm [1350b/mi] 2cal
4:29 4:32 4:25 4:39 4:44 4:47 4:38 9
Bowman 🇸🇪
Well done! Nice racing!

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  • Pace
  • Elev
  • Cadence
  • Stride
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  • 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 59 59 7:51 140 96-154 1098 186 128-206 3/2
0.25 1:51 52 6:57 159 154-161 1104 193 186-198 3/1
0.38 2:44 53 7:02 164 162-166 1153 190 184-194 2/1
0.50 3:36 53 7:03 164 162-166 1156 192 190-194 2/1
0.63 4:30 53 7:07 164 161-166 1167 191 186-194 2/1
0.75 5:22 53 7:00 166 160-168 1162 189 178-194 2/2
0.88 6:19 56 7:29 166 165-167 1243 184 180-190 4/1
1.00 7:16 57 7:39 166 163-167 1269 187 180-192 1/3
1.13 8:08 53 7:01 166 163-168 1164 186 180-188 1/1
1.25 9:04 55 7:22 167 165-169 1230 186 184-188 1/1
1.38 9:58 54 7:14 167 166-169 1207 188 186-190 1/1
1.50 10:52 54 7:11 168 167-170 1205 187 186-190 1/1
1.63 11:45 53 7:06 168 166-170 1192 186 184-190 1/1
1.75 12:38 53 7:04 168 166-171 1188 186 184-188 1/1
1.88 13:30 52 6:55 169 167-170 1170 188 186-192 1/1
2.00 14:25 55 7:22 169 168-170 1245 186 184-188 1/0
2.13 15:22 57 7:32 169 167-170 1274 184 180-186 3/1
2.25 16:21 59 7:55 169 167-171 1337 184 172-190 2/3
2.38 17:16 55 7:24 168 167-170 1242 185 182-188 2/3
2.50 18:11 54 7:15 169 167-171 1226 186 184-190 1/1
2.63 19:07 56 7:26 169 167-171 1257 185 182-188 0/1
2.75 20:02 56 7:24 169 167-170 1251 185 184-190 1/2
2.88 20:58 56 7:28 168 167-169 1254 183 182-186 1/2
3.00 21:58 1:00 8:02 169 167-170 1357 183 182-186 1/2
3.13 22:57 58 7:46 168 166-170 1306 184 180-188 1/2
3.25 23:54 57 7:37 168 167-171 1279 184 180-192 0/2
3.38 24:50 57 7:33 169 168-171 1277 184 182-186 1/2
3.50 25:53 1:03 8:22 169 167-171 1413 182 178-188 4/1
3.63 26:49 56 7:24 168 166-170 1244 186 178-192 1/4
3.75 27:45 57 7:34 170 168-172 1287 188 184-194 1/2
3.88 28:44 58 7:48 170 168-172 1326 186 182-190 0/1
4.00 29:38 54 7:16 169 167-171 1228 185 182-188 1/1
4.13 30:33 55 7:18 171 168-172 1247 184 184-188 2/2
4.25 31:31 57 7:40 171 169-172 1310 185 182-188 0/1
4.37 32:23 52 7:23 170 169-171 1255 183 180-184 1/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    167 avge / 172 max Delete HR Trace

  • Cadence Distribution

    186 avge / 206 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 186 4.4 32:21 7:24
    Walk 0.1 130 0 2 5:15:33

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:52 51.75% More
    800m 3:28 6:58 56.62% More
    1km 4:20 6:59 58.79% More
    Mile 7:09 7:09 60.85% More
    5k 22:43 7:19 64.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:47 6:47 64.12
    5km 22:33 7:15 65.40
    5M 37:21 7:28 64.45
    10km 47:02 7:34 63.96
    10M 1:17:53 7:47 63.49
    Half 1:43:41 7:55 62.99
    20M 2:42:22 8:07 62.82
    Mara 3:36:11 8:15 62.37

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