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Thu 13th Mar 2025 at 6:39pm by tipsku

Run > Coaching
  • cold
  • Time
    1:17:25
  • Miles
    7.79
  • Min/mi
    9:56
  • WAVA
    49.87
  • Stride(cm)
    89
  • Cals
    635
  • Cadence
    182
  • BPM
    126
  • %MHR
    68.7
  • B/mi
    1256
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

Easy MLR ft. Beginners week 5
I had to hurry to the sports centre. I made it just in time. Then I lead the beginners around the stadium to Hans Driesch Straße where we split up in a 4.5 km and a 5.5 km group. I ran the slightly longer loop with the 5.5 group. After the run, I headed to Rewe where I went shopping. Nice 12.5 km run.

1) 0.62mi - 5:36(9:01/mi) 132/142bpm [1191b/mi] 50cal
2) 0.62mi - 5:20(8:34/mi) 139/145bpm [1191b/mi] 51cal
3) 0.62mi - 5:24(8:42/mi) 140/146bpm [1218b/mi] 50cal
4) 0.62mi - 5:51(9:25/mi) 135/148bpm [1271b/mi] 49cal
5) 0.62mi - 6:58(11:13/mi) 119/132bpm [1335b/mi] 53cal
6) 0.62mi - 6:51(11:01/mi) 121/141bpm [1334b/mi] 52cal
7) 0.62mi - 6:26(10:21/mi) 119/131bpm [1231b/mi] 47cal
8) 0.62mi - 6:43(10:48/mi) 120/128bpm [1296b/mi] 57cal
9) 0.62mi - 6:42(10:47/mi) 116/124bpm [1251b/mi] 50cal
10) 0.62mi - 6:29(10:26/mi) 120/132bpm [1251b/mi] 51cal
11) 0.62mi - 6:00(9:39/mi) 128/139bpm [1235b/mi] 50cal
12) 0.62mi - 5:53(9:27/mi) 134/142bpm [1267b/mi] 50cal
13) 0.33mi - 3:13(9:40/mi) 128/138bpm [1238b/mi] 25cal
5:36 5:20 5:24 5:51 6:58 6:51 6:26 6:43 6:42 6:29 6:00 5:53 3:13

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 2:15 2:15 9:02 125 76-136 1129 181 94-196 7/2
0.50 4:30 2:15 8:59 135 130-139 1213 185 178-196 5/2
0.75 6:41 2:10 8:41 138 132-142 1199 187 180-204 4/5
1.00 8:49 2:09 8:35 141 136-145 1210 187 174-194 4/4
1.25 10:59 2:10 8:41 139 133-144 1206 185 176-194 2/5
1.50 13:35 2:35 +26 10:21 137 112-144 1417 184 96-202 3/5
1.75 15:45 2:10 8:40 144 141-146 1249 188 178-200 3/4
2.00 17:57 2:13 8:51 142 138-148 1256 184 168-200 8/5
2.25 20:14 2:17 9:07 143 139-147 1305 184 178-188 4/17
2.50 29:18 9:04 +6:30 36:15 124 88-142 4495 179 96-194 4/2
2.75 32:06 2:48 11:12 118 111-126 1321 186 182-190 5/3
3.00 34:52 2:46 11:04 119 112-128 1317 182 172-196 9/4
3.25 37:44 2:52 11:28 125 111-141 1434 178 116-192 3/3
3.50 40:24 2:40 10:40 120 115-124 1280 183 180-186 3/5
3.75 43:09 2:45 11:01 119 112-127 1312 181 174-186 5/6
4.00 45:48 2:38 10:34 122 115-131 1289 180 162-184 4/3
4.25 49:06 3:18 +43 13:12 116 100-128 1531 182 146-188 1/6
4.50 51:42 2:36 10:23 120 115-124 1246 183 178-188 4/3
4.75 54:23 2:41 10:44 119 111-124 1278 182 166-186 3/4
5.00 57:05 2:43 10:51 120 116-128 1302 183 180-186 3/2
5.25 1:00:00 2:55 +10 11:39 115 104-124 1339 181 162-190 2/5
5.50 1:02:42 2:42 10:48 116 110-121 1253 180 176-184 4/5
5.75 1:05:21 2:39 10:37 119 112-123 1264 181 178-186 4/3
6.00 1:25:06 19:45 +17:08 1:18:59 116 75-131 9163 176 98-186 5/14
6.25 1:27:38 2:32 10:08 127 123-132 1288 182 156-194 7/3
6.50 1:30:05 2:26 9:45 128 117-136 1247 181 118-190 6/4
6.75 1:32:34 2:29 9:56 128 124-137 1272 183 178-186 4/3
7.00 1:35:07 2:33 +16 10:11 131 125-140 1335 184 132-192 4/2
7.25 1:37:30 2:23 9:33 135 127-142 1289 184 174-188 7/3
7.50 1:40:00 2:30 +11 10:00 135 127-142 1349 185 178-214 7/3
7.75 1:43:11 3:12 +44 12:46 128 93-138 1634 182 148-190 4/2
7.79 1:43:33 22 9:07 119 112-125 1084 179 166-186 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 148 max Delete HR Trace

  • Cadence Distribution

    182 avge / 214 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.2 182 7.8 1:16:35 13:13
    Walk 0.6 119 0 44 38:27
    Still 0.1 - - 5 -
    Pause 20.2 - - 26:08 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 44.28% More
    800m 4:13 8:29 47.24% More
    1km 5:19 8:33 48.79% More
    Mile 8:40 8:40 50.82% More
    5k 34:25 11:05 43.61% More
    5 miles 57:03 11:25 42.83% More
    10k 1:27:13 14:02 34.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:47 8:47 50.15
    5km 29:13 9:24 51.37
    5M 48:23 9:41 50.51
    10km 1:00:55 9:48 50.08
    10M 1:40:53 10:05 49.74
    Half 2:14:19 10:15 49.36
    20M 3:30:20 10:31 49.14
    Mara 4:40:02 10:41 48.73

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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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