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Sat 26th Oct 2024 at 7:05pm by tipsku

Run > Race
  • Amazing
  • breezy
  • Time
    49:57
  • Miles
    6.26
  • Min/mi
    7:59
  • Pacing
    96.8%
  • WAVA
    61.58
  • Stride(cm)
    108
  • Cals
    484
  • Cadence
    186
  • BPM
    164
  • %MHR
    88.9
  • B/mi
    1305
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

Berlin Sportscheck Run 10 km

Surprisingly fast run today. I was down for the sub 55 pacing job but when I unfurled my flag, it said sub 50. Apparently, there were only 2 pacers today, the 55 min guy and I, no 45 and no 60 min flags around. Because I had already paced the sub 25 group in the 5k in Leipzig last month they apparently decided to give me the faster group to run. Ok, change of plan, I'll have to do a tempo run instead of a moderate session. I was a bit nervous at the start and my left middle toe was about to cramp when we lined up in the start pen. I skipped most of the warm up gymnastics that were offered and focused on relaxing the foot muscles.

When the gun went, I found that I had placed myself way in the back and I needed to weave quite a bit for the first 400 m until we were out on the runway. There I could settle into goal pace and get comfortable. The first km was a tad fast because I panicked a bit but then I worked like a metronome, all splits between 4:56 and 5:00. I had a 25-30 seconds cushion at km 9 in case the course was a bit long. I needed that, finished in 49:55 in the official results, perfect job. Several runners high fived me after the finish and one runner requested a selfie with me when I just had my cheeks stuffed with banana. I hope I didn't resemble a hamster 🐹 😂. Very happy with the run, working with power and lap pace worked really well. The effort felt a tad harder than marathon pace so I'm getting back to the fitness I had in spring.

1) 0.62mi - 4:53(7:52/mi) 157/162bpm [1234b/mi] 46cal
2) 0.62mi - 4:57(7:58/mi) 163/168bpm [1297b/mi] 48cal
3) 0.62mi - 4:56(7:57/mi) 164/167bpm [1304b/mi] 48cal
4) 0.62mi - 4:58(7:59/mi) 162/167bpm [1294b/mi] 48cal
5) 0.62mi - 4:56(7:57/mi) 165/170bpm [1312b/mi] 48cal
6) 0.62mi - 4:59(8:02/mi) 163/166bpm [1309b/mi] 48cal
7) 0.62mi - 4:58(8:00/mi) 167/169bpm [1337b/mi] 49cal
8) 0.62mi - 4:58(8:00/mi) 165/168bpm [1320b/mi] 48cal
9) 0.62mi - 4:58(7:59/mi) 164/168bpm [1311b/mi] 48cal
10) 0.62mi - 5:00(8:03/mi) 166/170bpm [1337b/mi] 49cal
11) 0.05mi - 22(7:23/mi) 169/170bpm [1248b/mi] 4cal
4:53 4:57 4:56 4:58 4:56 4:59 4:58 4:58 4:58 5:00 22
Velociraptor
Well done :)
Fenland Flier
Great pacing.
riggys99
Nice and consistent well run
tipsku
Thank you. It was not what I had planned but it worked out nonetheless. Sub 50 instead of sub 55
Fenland Flier
Not a good surprise but excellent pacing and obviously fully within your capabilities.
riggys99
Spot on pacing
Bowman 🇸🇪
Nice ! 5min better than expected is something:)
usc215 🇩🇪
as you said: perfect job! :) 👍
tipsku
Thanks :-) I'm happy I managed the sub 50 comfortably and could run constant splits for the runners who shadowed me.

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 1:53 1:53 7:31 155 129-158 1164 189 176-206 4/3
0.50 3:51 1:59 7:54 159 155-162 1256 188 186-192 5/1
0.75 5:59 2:08 8:30 158 156-161 1344 187 184-188 5/1
1.00 7:57 1:58 7:52 164 159-167 1290 188 182-192 6/2
1.25 9:53 1:57 7:46 166 164-168 1290 188 186-190 3/2
1.50 11:52 1:59 7:55 165 161-167 1305 189 184-192 2/2
1.75 13:52 2:00 7:59 163 159-166 1301 188 184-194 3/3
2.00 15:51 1:59 7:57 162 160-164 1288 187 184-192 2/3
2.25 17:50 1:59 7:57 163 161-167 1296 186 182-190 1/4
2.50 19:51 2:01 8:04 161 158-164 1300 188 186-190 1/4
2.75 21:51 2:00 8:00 163 159-167 1303 187 184-190 2/2
3.00 23:49 1:58 7:51 167 165-170 1310 186 180-190 4/3
3.25 25:48 1:59 7:57 164 160-166 1304 186 182-188 3/4
3.50 27:51 2:03 8:12 162 160-164 1328 184 182-188 3/5
3.75 29:50 1:59 7:56 164 161-166 1300 184 182-188 5/4
4.00 31:51 2:01 8:02 167 163-169 1342 186 182-188 6/3
4.25 33:50 2:00 7:58 167 165-169 1332 186 184-190 6/4
4.50 35:52 2:01 8:05 166 163-169 1341 185 182-188 4/5
4.75 37:50 1:58 7:52 166 163-168 1307 185 182-188 4/4
5.00 39:50 2:01 8:02 164 162-167 1319 186 182-188 2/4
5.25 41:50 2:00 8:00 165 163-168 1320 186 184-190 2/2
5.50 43:50 1:59 7:58 164 161-166 1306 186 184-190 2/6
5.75 45:53 2:03 8:11 164 162-166 1342 185 182-188 3/3
6.00 47:53 2:01 8:04 166 163-168 1338 183 180-186 7/3
6.25 49:51 1:58 7:52 167 164-170 1313 183 178-188 4/3
6.26 49:57 6 7:37 169 169-170 1288 194 180-204 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 170 max Delete HR Trace

  • Cadence Distribution

    186 avge / 206 max Stride Length: 108cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:30 48.43% More
    800m 3:50 7:42 52.08% More
    1km 4:51 7:49 53.42% More
    Mile 7:52 7:52 56.01% More
    5k 24:40 7:56 60.84% More
    5 miles 39:50 7:58 61.35% More
    10k 49:34 7:59 61.56% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:09 7:09 61.60
    5km 23:46 7:39 63.15
    5M 39:22 7:52 62.08
    10km 49:34 7:59 61.55
    10M 1:22:04 8:12 61.14
    Half 1:49:16 8:20 60.68
    20M 2:51:06 8:33 60.41
    Mara 3:47:48 8:42 59.90

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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