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Tue 8th Oct 2024 at 4:38pm by tipsku

Run > Medium Long Run
  • Good
  • drizzle
  • breezy
  • warm
  • Time
    1:12:30
  • Miles
    7.75
  • Min/mi
    9:21
  • Pacing
    80.6%
  • WAVA
    52.94
  • Stride(cm)
    97
  • Cals
    629
  • Cadence
    178
  • BPM
    148
  • %MHR
    80.5
  • B/mi
    1386
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

MLR with Olivia
I was supposed to meet Olivia at Sachsenbrücke at 5 pm. At 4:20 I checked the radar and saw that rain was on the way so I went down to get the laundry. Cue a rather fast 4 km down to the river, getting close to MP there. I almost made it on time. Then we ran a relaxed and smooth loop around Clara Zetkin Park and Rennbahn. Time flew by fast because we were talking most of the time. A second time down Nonnenweg and then I went to look for a nextbike. I got lucky at Karli. Good session, over 12k or 7.5 mi.

1) 0.62mi - 5:53(9:28/mi) 134/145bpm [1268b/mi] 48cal
2) 0.62mi - 5:52(9:26/mi) 144/149bpm [1359b/mi] 53cal
3) 0.62mi - 5:17(8:31/mi) 148/162bpm [1260b/mi] 47cal
4) 0.62mi - 5:20(8:34/mi) 158/164bpm [1354b/mi] 51cal
5) 0.62mi - 6:05(9:47/mi) 145/154bpm [1418b/mi] 52cal
6) 0.62mi - 5:58(9:36/mi) 148/153bpm [1420b/mi] 52cal
7) 0.62mi - 5:53(9:29/mi) 148/152bpm [1403b/mi] 51cal
8) 0.62mi - 6:03(9:44/mi) 148/153bpm [1441b/mi] 52cal
9) 0.62mi - 5:55(9:31/mi) 149/153bpm [1419b/mi] 50cal
10) 0.62mi - 5:55(9:31/mi) 150/154bpm [1427b/mi] 50cal
11) 0.62mi - 5:47(9:18/mi) 151/156bpm [1404b/mi] 49cal
12) 0.62mi - 5:41(9:08/mi) 154/160bpm [1407b/mi] 51cal
13) 0.29mi - 2:52(9:55/mi) 150/158bpm [1489b/mi] 23cal
5:53 5:52 5:17 5:20 6:05 5:58 5:53 6:03 5:55 5:55 5:47 5:41 2:52
riggys99
Nice mid week run
Bowman 🇸🇪
Good one!
tipsku
Thank you. Running over 10k feels easier now than a couple of weeks ago.
Bowman 🇸🇪
Great to be back on track
Mark J 🇳🇿
Noice
riggys99
Nice progress

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.
0.25 2:59 2:59 +40 11:56 124 86-139 1480 178 156-256 7/3
0.50 5:23 2:23 9:34 140 135-145 1339 178 174-182 6/2
0.75 7:44 2:22 9:27 143 141-147 1351 178 174-190 5/3
1.00 10:05 2:21 +1 9:22 144 138-148 1349 178 156-184 4/5
1.25 12:28 2:23 9:33 144 140-149 1376 178 166-186 3/5
1.50 14:40 2:12 +1 8:49 154 140-162 1358 183 152-214 3/7
1.75 18:00 3:19 +1:13 13:17 143 108-155 1898 180 122-196 3/12
2.00 20:04 2:04 8:18 154 139-160 1277 184 172-196 6/5
2.25 22:12 2:08 8:31 156 152-160 1328 181 162-202 4/5
2.50 24:22 2:11 8:42 160 153-164 1393 179 86-186 6/5
2.75 26:52 2:30 9:58 146 140-154 1455 180 176-184 3/5
3.00 29:19 2:27 9:48 143 139-149 1401 179 172-186 6/6
3.25 31:44 2:26 9:43 148 143-152 1437 179 176-182 4/5
3.50 34:07 2:22 9:29 148 143-151 1403 179 176-182 6/3
3.75 36:31 2:24 9:37 149 144-153 1432 178 176-182 3/3
4.00 38:56 2:25 9:39 147 141-151 1420 178 164-182 4/4
4.25 41:14 2:19 9:15 150 146-152 1387 178 176-182 3/4
4.50 43:37 2:23 9:32 148 145-152 1412 177 174-180 3/5
4.75 46:00 2:23 9:31 149 145-153 1418 178 176-182 3/3
5.00 48:31 2:31 10:03 149 146-151 1498 178 176-180 4/2
5.25 50:58 2:27 9:49 147 143-150 1444 178 176-182 3/3
5.50 53:17 2:19 9:15 150 146-153 1386 177 174-180 3/3
5.75 55:39 2:22 9:30 149 146-153 1415 178 176-182 6/5
6.00 58:03 2:24 9:35 151 148-154 1446 178 176-182 5/5
6.25 1:00:22 2:19 9:17 149 144-154 1382 177 174-180 4/4
6.50 1:02:43 2:21 9:25 150 146-154 1412 178 176-180 5/4
6.75 1:04:57 2:14 8:54 151 147-156 1344 178 174-180 3/2
7.00 1:07:22 2:25 9:40 153 149-156 1480 176 132-180 5/5
7.25 1:09:40 2:18 9:13 153 149-158 1411 176 174-184 3/4
7.50 1:12:37 2:56 +37 11:46 154 131-160 1811 173 76-182 5/6
7.75 1:15:01 2:24 9:49 151 140-158 1481 174 120-190 6/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 164 max Delete HR Trace

  • Cadence Distribution

    178 avge / 256 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.4 178 7.7 1:12:13 9:40
    Walk 0.4 112 0 17 25:20
    Pause 3.2 - - 2:31 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 46.16% More
    800m 4:07 8:17 48.37% More
    1km 5:08 8:16 50.48% More
    Mile 8:46 8:46 50.28% More
    5k 28:56 9:19 51.87% More
    5 miles 46:53 9:23 52.13% More
    10k 59:07 9:31 51.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:16 8:16 53.28
    5km 27:31 8:51 54.54
    5M 45:34 9:07 53.63
    10km 57:22 9:14 53.18
    10M 1:34:59 9:30 52.83
    Half 2:06:28 9:39 52.43
    20M 3:18:03 9:54 52.19
    Mara 4:23:41 10:04 51.75

Bespoke Fields

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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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