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Fri 31st May 2024 at 5:59pm by tipsku

Run > Race
  • breezy
  • v warm
  • Time
    47:54
  • Miles
    6.24
  • Min/mi
    7:41
  • Pacing
    94.3%
  • WAVA
    65.65
  • Stride(cm)
    112
  • Cals
    501
  • Cadence
    187
  • BPM
    171
  • %MHR
    92.1
  • B/mi
    1315
  • Asc(m)
    28
  • Surface
    Trail

Notes & Comments

Sommerabendlauf LC Auensee
I got there with 15 min to spare. Got HRM on, dropped my bag in the locker room, downed a gel and off to the start I went. I felt pretty good on the way out but after the loop around the lake, I felt the lack of training recently and the 10 mile run yesterday, plus a lack of food before going there. Not ideal race preparation but I made the most of it. When I was about to let the pace go, my team mate Olivia caught up with me and tried to overtake me just before the 9 km mark. I stayed with her and together we pushed forward at my normal 10k pace (4:30 min/km). I didn't expect to have it in me after the weeks that I had but I managed to run away from Olivia at the end, clocking a 4 min/km sprint on the home straight. Yay! In the city champs, I got another second place behind Julia Heier who was 36 seconds ahead of me. Given my current training, I doubt I would have caught her even without the race to the start and the 10 miler the day before.

1) 0.62mi - 4:44(7:37/mi) 158/166bpm [1203b/mi] 46cal
2) 0.62mi - 4:46(7:40/mi) 167/170bpm [1279b/mi] 48cal
3) 0.62mi - 4:45(7:39/mi) 170/172bpm [1302b/mi] 49cal
4) 0.62mi - 4:48(7:43/mi) 171/174bpm [1319b/mi] 50cal
5) 0.62mi - 4:46(7:40/mi) 173/176bpm [1327b/mi] 51cal
6) 0.62mi - 4:43(7:35/mi) 174/176bpm [1319b/mi] 50cal
7) 0.62mi - 4:58(7:59/mi) 174/176bpm [1389b/mi] 52cal
8) 0.62mi - 4:55(7:55/mi) 173/175bpm [1369b/mi] 51cal
9) 0.62mi - 4:48(7:43/mi) 175/178bpm [1352b/mi] 52cal
10) 0.62mi - 4:31(7:17/mi) 178/182bpm [1295b/mi] 50cal
11) 0.03mi - 11(6:25/mi) 181/183bpm [1161b/mi] 2cal
4:44 4:46 4:45 4:48 4:46 4:43 4:58 4:55 4:48 4:31 11
Velociraptor
Excellent :)
usc215 🇩🇪
nice race...well done! :) 👍
riggys99
Well run
Mark J 🇳🇿
Noice
tipsku
Thank you. It went better than I thought after 2 weeks of barely any running at all. My toe is still causing me some trouble.

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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 1:58 1:58 7:52 150 117-161 1180 188 130-198 5/2
0.50 3:48 1:51 7:22 163 161-165 1201 191 186-196 3/1
0.75 5:40 1:51 7:25 165 163-168 1224 192 190-198 3/2
1.00 7:39 1:59 7:55 166 164-168 1314 187 178-192 4/4
1.25 9:33 1:54 7:37 168 165-170 1280 190 186-194 3/2
1.50 11:27 1:54 7:36 169 168-171 1284 189 182-194 3/2
1.75 13:21 1:55 7:38 170 167-172 1298 188 180-196 2/3
2.00 15:16 1:55 7:38 170 168-173 1298 187 184-190 2/2
2.25 17:11 1:55 7:40 171 168-174 1312 185 180-196 5/2
2.50 19:08 1:57 7:49 172 169-174 1346 185 180-190 3/5
2.75 21:05 1:56 7:46 173 170-175 1344 187 184-192 3/6
3.00 22:59 1:54 7:35 173 172-175 1313 187 182-192 2/2
3.25 24:52 1:53 7:32 174 172-176 1311 186 184-190 3/2
3.50 26:44 1:53 7:31 174 172-176 1307 187 182-192 2/2
3.75 28:41 1:57 7:47 174 172-176 1354 186 180-202 4/2
4.00 30:44 2:03 8:11 174 171-176 1424 184 180-188 3/5
4.25 32:42 1:58 7:53 174 172-176 1372 186 180-192 5/5
4.50 34:38 1:56 7:44 173 171-175 1337 187 186-190 2/2
4.75 36:36 1:58 7:53 173 171-175 1364 185 182-188 3/3
5.00 38:36 1:59 7:58 173 171-175 1377 184 182-188 2/3
5.25 40:34 1:58 7:54 174 173-176 1374 186 184-192 3/4
5.50 42:29 1:55 7:39 176 174-177 1345 186 178-200 6/5
5.75 44:24 1:55 7:42 177 175-179 1363 188 184-192 3/2
6.00 46:13 1:49 7:17 177 175-179 1288 189 186-192 3/2
6.24 47:54 1:41 6:56 179 176-183 1241 190 174-196 4/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    171 avge / 183 max Delete HR Trace

  • Cadence Distribution

    187 avge / 202 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 187 6.2 47:50 7:40
    Walk 0.1 133 0 4 25:32:43

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:57 51.66% More
    800m 3:32 7:07 55.83% More
    1km 4:30 7:15 57.12% More
    Mile 7:24 7:24 59.29% More
    5k 23:37 7:36 64.87% More
    5 miles 38:26 7:41 65.04% More
    10k 47:36 7:40 65.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:21 6:21 69.06
    5km 22:11 7:08 69.07
    5M 37:31 7:30 66.62
    10km 47:41 7:40 65.61
    10M 1:20:36 8:04 63.78
    Half 1:48:35 8:17 61.74
    20M 2:53:13 8:40 60.72
    Mara 3:53:21 8:54 59.59

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Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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