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Sat 1st Mar 2025 at 10:00am by tipsku

Run > Race
  • Good
  • breezy
  • cold
  • Time
    28:19
  • Miles
    3.83
  • Min/mi
    7:24
  • Pacing
    84.1%
  • WAVA
    65.62
  • Stride(cm)
    112
  • Cals
    295
  • Cadence
    195
  • BPM
    165
  • %MHR
    89.9
  • B/mi
    1223
  • Asc(m)
    138
  • Hillscore
    14
  • Surface
    Mixed

Notes & Comments

Fockeberglauf, new PB 28:19, 7th, 1st in F40
3 great takeaways from today: Survived the mud bath without any touchdowns, went downhill at sub 4:00 min/km pace and I didn't die on the final ascent, matched the pace of the second lap. Great tactical and technical race, happy with that 🥳💪🏼🏃🏼‍♀️
Congrats and thanks to Olivia Brown on going sub 28 in her first attempt.

1) 0.62mi - 5:00(8:02/mi) 160/167bpm [1285b/mi] 50cal
2) 0.62mi - 3:57(6:21/mi) 165/168bpm [1048b/mi] 41cal
3) 0.62mi - 5:18(8:33/mi) 167/170bpm [1427b/mi] 56cal
4) 0.62mi - 4:06(6:35/mi) 165/168bpm [1087b/mi] 43cal
5) 0.62mi - 5:19(8:34/mi) 168/171bpm [1438b/mi] 56cal
6) 0.62mi - 3:59(6:25/mi) 167/170bpm [1073b/mi] 42cal
7) 0.1mi - 40(6:37/mi) 171/174bpm [1130b/mi] 7cal
5:00 3:57 5:18 4:06 5:19 3:59 40
usc215 🇩🇪
nice hill work... well done! 👍
Velociraptor
Well done :)
tipsku
Thank you :-)

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.
0.13 59 59 7:54 146 109-163 1154 201 154-248 11/0
0.25 2:05 1:05 8:43 164 161-167 1430 194 184-204 13/0
0.38 3:04 1:00 7:58 163 161-165 1298 194 186-202 10/0
0.50 4:07 1:02 8:19 164 163-166 1364 193 180-208 12/0
0.63 5:00 53 7:07 163 162-165 1159 196 190-206 2/1
0.75 5:47 47 6:13 163 161-165 1012 202 194-206 0/10
0.88 6:30 44 5:49 164 163-166 954 202 198-206 0/12
1.00 7:15 45 5:58 164 163-166 978 201 198-208 0/12
1.13 8:03 48 6:22 166 164-167 1058 201 194-206 0/10
1.25 8:59 56 7:27 166 164-168 1238 195 176-212 3/1
1.38 10:00 1:01 8:08 168 165-170 1366 192 188-202 11/0
1.50 11:15 1:15 10:02 168 166-170 1686 190 180-198 12/0
1.63 12:18 1:03 8:21 166 164-168 1386 189 186-192 7/0
1.75 13:22 1:04 8:34 166 165-168 1422 187 178-190 9/0
1.88 14:19 57 7:38 166 165-168 1267 193 190-208 6/1
2.00 15:10 51 6:46 165 163-167 1118 194 186-200 0/6
2.13 15:58 48 6:25 164 163-165 1051 198 192-206 0/12
2.25 16:44 46 6:11 164 162-165 1014 200 198-204 0/12
2.38 17:33 49 6:30 164 163-165 1066 198 194-200 0/12
2.50 18:27 53 7:07 166 163-168 1181 196 174-216 1/5
2.63 19:27 1:00 8:01 168 166-169 1346 191 188-200 7/1
2.75 20:43 1:16 10:07 169 167-171 1710 191 184-208 12/0
2.88 21:44 1:02 8:15 168 167-170 1386 191 186-194 5/0
3.00 22:49 1:04 8:33 168 167-169 1438 189 188-192 8/0
3.13 23:47 59 7:50 168 167-169 1317 190 178-196 10/1
3.25 24:37 50 6:40 168 167-170 1119 197 190-202 3/2
3.38 25:25 48 6:24 167 165-168 1069 196 192-202 0/12
3.50 26:12 47 6:14 166 164-167 1035 199 188-208 0/13
3.63 27:00 48 6:22 168 165-170 1070 200 198-202 0/12
3.75 27:47 47 6:16 168 166-170 1054 199 194-214 0/10
3.83 28:19 32 6:51 171 169-174 1171 200 154-212 2/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    165 avge / 174 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    47 5.4% 8:03
    47 4.6% 8:35
    44 4.0% 8:29

  • Cadence Distribution

    195 avge / 248 max Stride Length: 112cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:53 61.73% More
    800m 3:01 6:03 66.25% More
    1km 3:53 6:15 66.76% More
    Mile 6:52 6:52 64.18% More
    5k 22:39 7:18 66.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:49 6:49 64.62
    5km 22:41 7:18 66.16
    5M 37:34 7:31 65.06
    10km 47:18 7:37 64.50
    10M 1:18:19 7:50 64.07
    Half 1:44:16 7:58 63.59
    20M 2:43:17 8:10 63.30
    Mara 3:37:24 8:18 62.77

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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