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Sat 9th Nov 2024 at 10:15am by tipsku

Run > Race
  • Good
  • cold
  • Time
    45:35
  • Miles
    6.20
  • Min/mi
    7:21
  • Pacing
    93.8%
  • WAVA
    68.93
  • Stride(cm)
    115
  • Cals
    457
  • Cadence
    190
  • BPM
    169
  • %MHR
    90.6
  • B/mi
    1239
  • Asc(m)
    20
  • Surface
    Trail

Notes & Comments

44th Auewaldlauf 10 km - back in 45 min territory
Final race of the city champs. I tried to end the season with a good performance, hopefully sub-46 min. I had steep competition, both An(n)etts were there and then there was also Julia Heier and several others I knew from previous races. At the start, I stayed behind the An(n)etts and gauged how I felt. After about 2 km on the tarmac stretch, I decided that I was strong enough to give it a go and leave the pack I was running with. I stayed in front for about 6 km, trying to hunt down Julia who I caught up with at 7 km. My legs were slowly getting heavier and I had to dig deep. Then Annett came up from behind while I had to let Julia go as well. So I encouraged my team mate to go for it and she nailed it! I had a front row seat for the sprint finish in front of me.

I'm really happy with my race though, 45:34 official, 4:34 min/km average pace. My splits were very consistent, all between 4:32 and 4:37 (bar the first and the third) and HR settled on 171 avg. I just couldn't find another gear on the home stretch. Something to work on during the winter.

1) 0.62mi - 4:45(7:39/mi) 156/164bpm [1193b/mi] 44cal
2) 0.62mi - 4:38(7:27/mi) 164/168bpm [1221b/mi] 45cal
3) 0.62mi - 4:26(7:08/mi) 169/172bpm [1206b/mi] 45cal
4) 0.62mi - 4:32(7:18/mi) 171/174bpm [1248b/mi] 46cal
5) 0.62mi - 4:32(7:19/mi) 171/173bpm [1250b/mi] 47cal
6) 0.62mi - 4:32(7:17/mi) 171/172bpm [1246b/mi] 46cal
7) 0.62mi - 4:36(7:24/mi) 171/173bpm [1265b/mi] 46cal
8) 0.62mi - 4:33(7:19/mi) 171/173bpm [1252b/mi] 46cal
9) 0.62mi - 4:37(7:26/mi) 171/173bpm [1271b/mi] 47cal
10) 0.6mi - 4:24(7:18/mi) 171/173bpm [1247b/mi] 45cal
4:45 4:38 4:26 4:32 4:32 4:32 4:36 4:33 4:37 4:24
Raptors claws are coming to town
Well done 😀
usc215 🇩🇪
well raced with amazing pacing :) 👍
tipsku
Thank you :-) This went better than expected. I was hoping for about 46 min but then I managed to run 45:35 and stayed strong until the end.
Frosty The Bowman 🇸🇪
Awesome, great racing tipsku! You are flying!
riggys99
Well done
ptr_red nose runner
Excellent
tipsku
Thank you :-)

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 2:01 2:01 8:06 148 97-160 1198 187 110-198 6/5
0.50 3:53 1:52 7:28 162 159-164 1209 189 186-192 3/0
0.75 5:47 1:54 7:36 162 160-165 1232 189 186-194 3/2
1.00 7:40 1:53 7:30 163 161-165 1223 188 186-192 3/2
1.25 9:25 1:45 7:00 166 164-168 1163 190 182-194 4/3
1.50 11:14 1:49 7:17 167 166-169 1216 192 186-196 3/2
1.75 12:58 1:44 6:54 169 167-172 1167 193 186-200 3/3
2.00 14:48 1:50 7:21 171 168-173 1256 192 186-198 4/3
2.25 16:37 1:49 7:16 171 169-174 1243 192 188-200 4/3
2.50 18:26 1:49 7:17 171 170-173 1245 191 188-194 4/3
2.75 20:16 1:49 7:18 171 170-173 1248 192 188-200 2/2
3.00 22:03 1:48 7:11 171 169-173 1228 191 188-194 2/2
3.25 23:54 1:50 7:21 171 169-172 1256 191 182-196 3/3
3.50 25:43 1:49 7:18 171 170-172 1248 192 190-194 3/3
3.75 27:33 1:50 7:22 171 169-172 1259 191 186-196 3/3
4.00 29:27 1:53 7:32 171 170-172 1289 189 182-192 4/4
4.25 31:17 1:50 7:22 171 169-173 1259 191 188-196 3/4
4.50 33:06 1:49 7:14 171 169-172 1238 189 180-198 3/2
4.75 34:59 1:53 7:32 171 169-172 1289 188 182-190 3/3
5.00 36:46 1:48 7:11 171 170-173 1228 192 188-198 4/7
5.25 38:40 1:53 7:33 171 170-173 1292 191 186-198 5/5
5.50 40:29 1:49 7:17 171 170-173 1245 191 186-198 4/3
5.75 42:21 1:52 7:30 170 169-172 1275 189 184-192 3/4
6.00 44:09 1:48 7:12 171 169-172 1231 190 188-192 3/3
6.20 45:35 1:26 7:17 172 169-173 1252 190 184-194 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 174 max Delete HR Trace

  • Cadence Distribution

    190 avge / 200 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 190 6.2 45:33 7:21
    Walk 0.1 110 0 2 1:15:33

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:50 53.22% More
    800m 3:29 7:01 57.11% More
    1km 4:22 7:01 59.50% More
    Mile 7:07 7:07 61.98% More
    5k 22:31 7:15 68.54% More
    5 miles 36:28 7:18 69.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:05 6:05 72.59
    5km 21:16 6:51 72.55
    5M 35:57 7:11 70.03
    10km 45:42 7:21 68.96
    10M 1:17:15 7:44 67.04
    Half 1:44:04 7:57 64.91
    20M 2:46:01 8:18 63.84
    Mara 3:43:39 8:32 62.64

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Borg Rating of Perceived Exertion

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


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