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Sun 8th Jan 2023 at 2:29pm by tipsku

Run > Race

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Time
36:15
Miles
4.50
Min/mi
8:03
Pacing
94%
WAVA
59.45
Stride(cm)
107
Cals
377
Cadence
186
BPM
165
%MHR
89.4
B/mi
1326
Asc(m)
65
Surface
Road

Notes & Comments

Oberschwäbische Crosslaufserie Vogt
On the final day in Oberschwaben, I took part in the second race in the series as a guest runner. I ran the new course for the first time, 6 laps of 1.2 km around a huge field. I hoped for 8 m/m pace if the course wasn't too muddy. It was alright for the first three laps but then 200+ runners had worked it up so that some passages were a bit slippery. Special mention to the apple tree that had dumped tons of apples on the path so we had to run through apple sauce, that was probably the most critical bit. I started quite conservatively, trying to stay below 190W and not get carried away. After two laps, I began working my way up the field and caught a group of ladies including Brigitte Hoffmann, Heidi Abendschein and Karin Novak, all runners I couldn't compete with years ago but I have improved. In the end, I beat all of them except Brigitte, she's still too strong. Happy with the effort, all very controlled in Z4 and consistent, AVG HR 166 for most splits. I had to fend off a late challenge by Heidi and Karin and won the sprint. yay!

Split Summary
===
1) 0.62m - 4:56(7:57/m) 155/180bpm [1231b/mi] 48cal
2) 0.62m - 4:56(7:57/m) 166/178bpm [1319b/mi] 52cal
3) 0.62m - 4:56(7:56/m) 167/171bpm [1325b/mi] 52cal
4) 0.62m - 5:06(8:12/m) 166/171bpm [1361b/mi] 54cal
5) 0.62m - 5:07(8:14/m) 166/174bpm [1366b/mi] 54cal
6) 0.62m - 5:03(8:08/m) 166/174bpm [1349b/mi] 53cal
7) 0.62m - 5:02(8:05/m) 166/170bpm [1343b/mi] 52cal
8) 0.15m - 1:10(8:04/m) 166/168bpm [1339b/mi] 12cal

4:56 4:56 4:56 5:06 5:07 5:03 5:02 1:10

	Bowman 🇸🇪 Speedy xc, nice job!
	Velociraptor Well done 😀
	tipsku Thank you! I was really happy with the race and the performance. Missed the podium in my category but that was to be expected in a strong field - there were a couple of national champions and former winners starting today.

Map

0mi in 0

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	1:02	1:02	8:14	116 97-119	954	189 168-196	1/1
0.25	2:00	58	7:44	156 118-171	1205	187 182-196	1/2
0.38	2:56	57	7:33	168 160-175	1270	187 184-192	1/5
0.50	3:57	1:01	8:05	169 160-180	1366	184 182-190	4/2
0.63	4:57	1:00	8:02	168 162-176	1350	184 182-190	2/3
0.75	6:00	1:03	8:25	165 157-173	1388	185 182-194	6/0
0.88	7:01	1:00	8:02	167 160-178	1342	187 182-196	2/1
1.00	7:58	58	7:41	165 160-169	1267	186 184-190	1/4
1.13	8:54	56	7:29	166 162-170	1242	186 180-196	1/5
1.25	9:55	1:01	8:08	166 162-169	1349	185 180-190	3/3
1.38	10:55	1:00	8:00	168 164-171	1343	184 180-188	3/2
1.50	11:57	1:01	8:11	168 163-170	1374	186 182-192	6/0
1.63	12:58	1:02	8:14	167 163-171	1375	186 182-190	2/2
1.75	13:56	58	7:44	166 163-168	1283	186 182-194	1/4
1.88	14:53	57	7:37	166 159-170	1263	190 184-196	1/5
2.00	15:52	59	7:53	167 165-170	1316	190 184-198	4/3
2.13	16:53	1:01	8:08	165 160-169	1342	186 182-192	4/3
2.25	18:00	1:06	8:49	167 163-170	1474	184 180-188	5/0
2.38	19:01	1:02	8:14	167 163-171	1374	184 182-188	2/3
2.50	20:00	58	7:46	165 159-169	1282	187 184-192	0/6
2.63	20:55	56	7:25	165 163-167	1225	188 184-194	2/5
2.75	21:58	1:02	8:19	167 161-174	1388	185 180-192	6/1
2.88	23:00	1:02	8:16	165 160-168	1363	183 180-188	2/5
3.00	24:05	1:06	8:45	166 162-170	1452	185 180-192	4/1
3.13	25:08	1:03	8:22	167 162-173	1398	183 178-190	2/2
3.25	26:06	58	7:40	166 162-174	1274	188 182-192	0/4
3.38	27:05	59	7:51	166 163-169	1304	188 182-194	1/6
3.50	28:07	1:03	8:23	167 163-170	1399	186 182-192	5/3
3.63	29:10	1:02	8:18	166 163-168	1378	187 184-194	2/3
3.75	30:15	1:05	8:42	166 164-169	1444	185 182-190	5/0
3.88	31:18	1:03	8:24	166 163-170	1396	183 180-186	2/2
4.00	32:16	58	7:47	165 160-168	1284	189 182-202	1/3
4.13	33:15	59	7:48	166 164-168	1296	188 184-196	1/6
4.25	34:17	1:02	8:14	166 163-167	1366	188 182-192	6/3
4.38	35:17	1:00	8:03	166 162-169	1337	188 184-194	3/4
4.50	36:15	58	8:04	165 154-168	1331	189 184-192	4/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
165 avge / 180 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
186 avge / 202 max Stride Length: 107cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.9	186	4.5	36:13	8:03
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	47.94%	More
800m	3:51	7:44	50.97%	More
1km	4:50	7:47	52.72%	More
Mile	7:50	7:50	55.55%	More
5k	24:53	8:01	59.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:22	7:22	59.04
5km	24:29	7:53	60.24
5M	40:32	8:06	59.39
10km	51:02	8:13	58.94
10M	1:24:31	8:27	58.50
Half	1:52:31	8:35	58.05
20M	2:56:12	8:49	57.89
Mara	3:54:35	8:57	57.48

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Sun 8th Jan 2023 at 2:29pm by tipsku

Run > Race

Notes & Comments

Map

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Cadence Distribution

Run/Walk Breakdown

Benchmarks

Predictions

Bespoke Fields

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