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Wed 18th Sep 2024 at 5:59pm by tipsku

Run > Race
  • Good
  • breezy
  • warm
  • Time
    1:17:57
  • Miles
    9.50
  • Min/mi
    8:12
  • Pacing
    94.3%
  • WAVA
    60.96
  • Stride(cm)
    106
  • Cals
    775
  • Cadence
    185
  • BPM
    170
  • %MHR
    92.3
  • B/mi
    1393
  • Asc(m)
    29
  • Surface
    Trail

Notes & Comments

Auewald 15 km Mannschaftslauf (teams of 3)
Ambitious goal: run about 5 min/km with our fast ladies Annett and Christine as a part of team Vitamines ACE. I hadn't run more than 12 km since the half marathon at the end of June so this was going to be a run flirting with my limits. We set off 30 seconds behind the first women's team and saw them ahead of them for the entire first lap before we caught them on the straight back to start/finish. The course was different from last year so I nearly took a wrong turn after 1 km but luckily, my team mates kept me on track. The first lap went well in 25:40 but my HR was quite high. 23°C is a bit too warm for my taste, especially after the cold weekend. So I had to slow down just a little to make it manageable for me. HR hit 170 way too early and I reacted to it. I also tested a new gel in the second lap. The legs were going just fine, but the rest wasn't quite fit. 26:09 and 26:08 for laps 2 and 3 so a very consistent effort. I had to dig really deep past 12 km so that I wouldn't fall of the pace. Really glad that I managed to run 15k close to my marathon pace but it was hard! We won the women's competition and also ran faster than the mixed teams. Only the fastest men's team ran faster than we did so we did really well. We were also 21 seconds faster than last year on a shorter course (15.05 km) and that was run in the morning. Fitness is returning gradually

1) 0.62mi - 5:06(8:13/mi) 159/167bpm [1307b/mi] 48cal
2) 0.62mi - 4:58(8:00/mi) 165/168bpm [1319b/mi] 49cal
3) 0.62mi - 5:11(8:21/mi) 167/170bpm [1395b/mi] 51cal
4) 0.62mi - 5:04(8:10/mi) 168/171bpm [1371b/mi] 50cal
5) 0.62mi - 5:04(8:09/mi) 169/171bpm [1376b/mi] 50cal
6) 0.62mi - 5:07(8:14/mi) 169/173bpm [1390b/mi] 51cal
7) 0.62mi - 5:00(8:02/mi) 169/172bpm [1358b/mi] 49cal
8) 0.62mi - 5:14(8:25/mi) 170/172bpm [1430b/mi] 51cal
9) 0.62mi - 5:07(8:14/mi) 170/173bpm [1400b/mi] 51cal
10) 0.62mi - 5:01(8:05/mi) 172/174bpm [1390b/mi] 50cal
11) 0.62mi - 5:16(8:29/mi) 171/174bpm [1451b/mi] 52cal
12) 0.62mi - 5:07(8:14/mi) 173/175bpm [1424b/mi] 52cal
13) 0.62mi - 5:03(8:08/mi) 174/177bpm [1415b/mi] 52cal
14) 0.62mi - 5:09(8:17/mi) 175/179bpm [1451b/mi] 53cal
15) 0.62mi - 5:06(8:13/mi) 175/180bpm [1439b/mi] 52cal
16) 0.18mi - 1:24(7:46/mi) 175/177bpm [1358b/mi] 14cal
5:06 4:58 5:11 5:04 5:04 5:07 5:00 5:14 5:07 5:01 5:16 5:07 5:03 5:09 5:06 1:24
Bowman 🇸🇪
Racing in the middle of the week? Looks fast!
Velociraptor
Well done :)
riggys99
Nice racing
tipsku
Thank you. It went better than expected, given that summer is back for another round. I was hoping for about 8:10-51 m/m and nailed that pretty much. Longest run since the half marathon at the end of June.
riggys99
Well done
usc215 🇩🇪
impressive, that your great fitness came back so quickly :)

Map
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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.
0.50 4:08 4:08 8:15 158 131-163 1305 186 160-200 12/7
1.00 8:07 3:59 7:58 165 162-168 1314 181 174-190 10/8
1.50 12:11 4:04 8:08 166 163-170 1349 184 178-190 6/6
2.00 16:20 4:10 8:20 167 164-169 1390 184 178-190 7/9
2.50 20:26 4:06 8:11 168 165-171 1375 186 180-192 5/6
3.00 24:33 4:07 8:14 169 167-171 1392 185 178-196 6/6
3.50 28:38 4:05 8:10 169 166-171 1379 185 180-198 8/10
4.00 32:39 4:01 8:02 170 168-173 1367 187 182-192 5/6
4.50 36:43 4:04 8:08 169 167-170 1375 186 178-190 5/5
5.00 40:57 4:14 8:29 170 167-172 1442 186 180-190 5/6
5.50 45:05 4:07 8:15 170 168-173 1402 185 180-192 4/4
6.00 49:08 4:03 8:07 171 169-173 1387 186 182-190 5/5
6.50 53:23 4:14 8:28 172 169-174 1458 185 178-190 6/7
7.00 57:33 4:10 8:20 171 169-174 1425 184 180-190 8/7
7.50 1:01:34 4:02 8:03 173 171-175 1394 185 180-190 8/8
8.00 1:05:42 4:08 8:16 174 171-177 1440 185 178-190 9/7
8.50 1:09:46 4:04 8:07 175 172-179 1421 186 176-196 6/7
9.00 1:13:54 4:08 8:15 174 172-176 1436 185 178-192 8/7
9.50 1:17:57 4:03 8:06 175 173-180 1419 185 180-190 8/8

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    170 avge / 180 max Delete HR Trace

  • Cadence Distribution

    185 avge / 200 max Stride Length: 106cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 47.45% More
    800m 3:55 7:52 51.00% More
    1km 4:55 7:55 52.74% More
    Mile 8:02 8:02 54.86% More
    5k 25:17 8:08 59.34% More
    5 miles 40:53 8:11 59.78% More
    10k 50:47 8:10 60.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:10 7:10 61.46
    5km 23:50 7:40 62.97
    5M 39:29 7:54 61.90
    10km 49:42 8:00 61.39
    10M 1:22:18 8:14 60.97
    Half 1:49:35 8:22 60.50
    20M 2:51:36 8:35 60.23
    Mara 3:48:28 8:43 59.73

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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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