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Sat 6th May 2023 at 10:19am by tipsku

Run > Race
  • Time
    44:05
  • Miles
    5.99
  • Min/mi
    7:22
  • Pacing
    94.7%
  • WAVA
    65.73
  • Stride(cm)
    116
  • Cals
    467
  • Cadence
    188
  • BPM
    169
  • %MHR
    91.6
  • B/mi
    1240
  • Asc(m)
    14
  • Surface
    Trail

Notes & Comments

2. Bärlauchblütenlauf, Stadtrangliste #5
Today was the first time since the marathon that I tried to run fast. I teamed up with Bettina of DFhK who wanted to run about 4:40 per km. I used to run 4:30 before the marathon, no idea if I still have that in the legs. Let's see. We set off a bit fast, 4:35, 4:32, 4:35 and then she put the foot on the gas and pulled away, 4:29 for the next km. I couldn't quite keep up and let her go. I still saw her in front of me until the end but I just didn't have a faster pace in my legs. The remaining splits were 4:37, 4:34, 4:31, 4:37 and 3:04 for the final short lap. I think Garmin missed a bit in the forest but still, I don't think it was really 10k. Happy with relatively consistent splits, only 8 seconds variation between fastest and slowest. I finished 4th overall behind Bettina who came third. Andrea won the women's race. I won my category F40. Yay, good day at the office! I'm feeling good about this; I'm still very fit - I only need to make the legs go faster. HR didn't budge beyond LTHR much, avg 169 which is just below it. There is a lot of room to grow.

Split Summary
===
1) 0.62mi - 4:36(7:24/mi) 148/167bpm [1095b/mi] 46cal
2) 0.62mi - 4:32(7:18/mi) 162/171bpm [1182b/mi] 51cal
3) 0.62mi - 4:36(7:24/mi) 169/174bpm [1251b/mi] 50cal
4) 0.62mi - 4:29(7:13/mi) 172/177bpm [1240b/mi] 47cal
5) 0.62mi - 4:37(7:25/mi) 172/175bpm [1277b/mi] 49cal
6) 0.62mi - 4:30(7:14/mi) 173/174bpm [1251b/mi] 48cal
7) 0.62mi - 4:34(7:21/mi) 173/174bpm [1272b/mi] 48cal
8) 0.62mi - 4:37(7:26/mi) 172/173bpm [1280b/mi] 48cal
9) 0.62mi - 4:31(7:16/mi) 173/175bpm [1256b/mi] 48cal
10) 0.4mi - 3:04(7:40/mi) 173/175bpm [1326b/mi] 32cal
4:36 4:32 4:36 4:29 4:37 4:30 4:34 4:37 4:31 3:04
Eater of hills
Looks fast to me. Great run.
Bowman 🇸🇪
Speedy! Impressive, and well done!
tipsku
Thank you. It's good to be back :)

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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.
0.25 1:54 1:54 7:35 132 88-153 1002 188 174-194 5/2
0.50 3:44 1:50 7:19 162 151-167 1185 188 182-196 3/1
0.75 5:31 1:48 7:12 159 154-163 1144 190 186-194 3/1
1.00 7:20 1:48 7:14 159 154-162 1150 187 182-192 4/3
1.25 9:09 1:50 7:18 165 159-171 1205 191 188-206 3/1
1.50 11:01 1:51 7:25 168 160-171 1247 189 182-204 3/4
1.75 12:51 1:50 7:20 170 167-173 1246 187 182-192 2/2
2.00 14:40 1:49 7:17 171 167-174 1245 189 184-192 2/2
2.25 16:30 1:50 7:21 170 169-173 1250 188 184-196 3/3
2.50 18:18 1:48 7:13 173 171-177 1247 189 186-194 3/3
2.75 20:15 1:56 7:46 173 170-175 1343 188 170-194 2/3
3.00 22:03 1:48 7:11 172 171-174 1236 189 186-192 1/1
3.25 23:51 1:48 7:14 173 171-174 1250 188 184-194 2/2
3.50 25:38 1:47 7:08 173 170-174 1233 188 186-190 2/3
3.75 27:27 1:49 7:15 173 171-174 1255 188 182-192 4/4
4.00 29:16 1:49 7:17 173 172-174 1259 190 188-192 2/3
4.25 31:09 1:53 7:31 173 171-174 1302 187 184-192 2/3
4.50 33:01 1:52 7:30 172 170-173 1290 187 184-190 3/3
4.75 34:50 1:48 7:14 172 170-173 1243 186 178-192 3/5
5.00 36:41 1:52 7:27 172 171-173 1282 187 182-192 4/3
5.25 38:31 1:49 7:17 173 172-174 1259 189 186-192 1/3
5.50 40:20 1:49 7:16 173 172-175 1258 187 182-192 4/4
5.75 42:15 1:55 7:42 173 173-174 1331 188 186-192 2/2
5.99 44:04 1:49 7:31 173 173-175 1300 187 184-192 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 177 max Delete HR Trace

  • Cadence Distribution

    188 avge / 206 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 188 6 44:02 7:21
    Still 0.1 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 52.60% More
    800m 3:31 7:04 55.73% More
    1km 4:25 7:07 57.73% More
    Mile 7:11 7:11 60.59% More
    5k 22:38 7:17 65.17% More
    5 miles 36:32 7:18 65.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:37 6:37 65.73
    5km 21:59 7:05 67.09
    5M 36:24 7:17 66.13
    10km 45:50 7:23 65.63
    10M 1:15:54 7:35 65.14
    Half 1:41:03 7:43 64.64
    20M 2:38:14 7:55 64.47
    Mara 3:30:40 8:02 64.01

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