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Sat 5th Nov 2022 at 10:00am by tipsku

Run > Race
  • Time
    1:01:59
  • Miles
    7.71
  • Min/mi
    8:02
  • Pacing
    85%
  • WAVA
    60.69
  • Stride(cm)
    109
  • Cals
    636
  • Cadence
    184
  • BPM
    167
  • %MHR
    90.9
  • B/mi
    1345
  • Asc(m)
    269
  • Hillscore
    27
  • Surface
    Road

Notes & Comments

61. Fockeberglauf Hauptlauf
My goal was 1:02 hours for 12 km (well, it ended up being a bit long so I managed an average of 5:00 min/km exact for the 12.4 km) and a top 10 finish in the women's open category (no age groups). I succeeded in that, too, finishing 8th and getting one of the coveted special medals. Very happy with that, despite having done only 2 hill sessions in the build up to this. Good preparation for the cross championships next week.

Split Summary
===
1) 0.62m - 5:41(9:08/m) 156/163bpm [1425b/mi] 54cal
2) 0.62m - 4:21(7:00/m) 163/168bpm [1140b/mi] 44cal
3) 0.62m - 5:25(8:44/m) 170/174bpm [1484b/mi] 57cal
4) 0.62m - 4:13(6:48/m) 167/170bpm [1135b/mi] 44cal
5) 0.62m - 5:29(8:50/m) 170/173bpm [1502b/mi] 58cal
6) 0.62m - 4:37(7:26/m) 167/170bpm [1241b/mi] 47cal
7) 0.62m - 5:34(8:57/m) 169/172bpm [1512b/mi] 57cal
8) 0.62m - 4:19(6:57/m) 168/171bpm [1168b/mi] 45cal
9) 0.62m - 5:34(8:58/m) 170/173bpm [1524b/mi] 58cal
10) 0.62m - 4:40(7:30/m) 167/171bpm [1253b/mi] 48cal
11) 0.62m - 5:33(8:56/m) 170/174bpm [1520b/mi] 57cal
12) 0.62m - 4:46(7:40/m) 169/173bpm [1296b/mi] 49cal
13) 0.25m - 1:47(7:05/m) 169/175bpm [1198b/mi] 18cal
5:41 4:21 5:25 4:13 5:29 4:37 5:34 4:19 5:34 4:40 5:33 4:46 1:47
Dvorak
Bumpy! Something a bit more "Welsh" for you. Well run.

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  • Elev
  • Cadence
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  • 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 2:26 2:26 9:43 149 94-163 1447 184 166-234 25/0
0.50 4:42 2:17 9:07 161 158-163 1468 181 174-194 19/0
0.75 6:35 1:52 7:29 160 159-161 1198 186 180-200 7/9
1.00 8:13 1:38 6:31 161 159-165 1049 188 180-198 1/24
1.25 10:03 1:51 7:23 166 162-168 1227 187 150-196 2/15
1.50 12:26 2:22 9:29 171 168-174 1623 183 178-188 25/0
1.75 14:32 2:06 8:26 170 167-172 1433 185 178-192 16/0
2.00 16:22 1:50 7:21 169 167-171 1243 189 184-198 5/8
2.25 18:00 1:37 6:28 166 164-168 1074 188 182-194 0/24
2.50 19:47 1:47 7:10 167 165-168 1196 187 180-206 2/15
2.75 22:06 2:19 9:17 171 167-173 1588 183 180-198 22/35
3.00 24:15 2:09 8:36 170 169-172 1462 186 182-192 14/0
3.25 26:24 2:09 8:36 168 159-171 1446 182 144-202 6/5
3.50 28:09 1:45 6:59 167 165-168 1167 191 184-196 0/25
3.75 29:55 1:46 7:04 167 165-169 1181 189 184-196 0/19
4.00 32:11 2:15 9:02 169 166-172 1526 185 176-202 20/1
4.25 34:25 2:15 8:59 169 167-172 1517 182 168-188 16/1
4.50 36:30 2:04 8:17 170 168-171 1407 184 178-202 11/3
4.75 38:10 1:41 6:43 167 166-170 1122 189 184-196 0/24
5.00 39:51 1:41 6:43 168 167-170 1129 191 184-204 1/22
5.25 42:00 2:09 8:37 170 168-172 1464 183 178-198 16/1
5.50 44:22 2:22 9:27 170 168-173 1608 182 162-192 19/0
5.75 46:35 2:13 8:51 169 167-171 1495 178 166-184 15/3
6.00 48:23 1:48 7:11 166 164-168 1194 182 174-196 0/19
6.25 50:09 1:46 7:03 166 164-168 1171 185 182-188 0/23
6.50 52:14 2:05 8:21 168 164-173 1402 182 176-200 10/5
6.75 54:39 2:26 9:43 172 170-174 1671 183 178-200 19/1
7.00 56:55 2:16 9:04 171 169-173 1550 179 172-184 18/1
7.25 58:45 1:49 7:17 169 167-171 1232 182 176-192 2/14
7.50 1:00:30 1:45 7:00 168 167-170 1176 184 182-188 0/24
7.71 1:01:59 1:29 7:10 169 167-175 1212 183 178-196 1/9

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    167 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    48 5.6% 9:11
    47 4.8% 9:13
    47 4.6% 8:45
    46 4.7% 9:16
    45 4.5% 8:58
    37 4.4% 8:55

  • Cadence Distribution

    184 avge / 234 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 184 7.7 1:01:50 8:01
    Still 0.2 - - 9 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:28 55.08% More
    800m 3:19 6:40 59.08% More
    1km 4:13 6:48 60.48% More
    Mile 7:19 7:19 59.48% More
    5k 24:05 7:45 61.22% More
    5 miles 39:31 7:54 60.92% More
    10k 49:28 7:58 60.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 61.11
    5km 23:39 7:37 62.36
    5M 39:10 7:50 61.46
    10km 49:19 7:56 61.00
    10M 1:21:39 8:10 60.56
    Half 1:48:43 8:18 60.08
    20M 2:50:15 8:31 59.92
    Mara 3:46:40 8:39 59.49

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