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Sat 21st Dec 2024 at 10:46am by tipsku

Run > Long Run
  • Good
  • windy
  • cold
  • Time
    1:56:25
  • Miles
    13.11
  • Min/mi
    8:53
  • Pacing
    81.7%
  • WAVA
    58.47
  • Stride(cm)
    101
  • Cals
    1039
  • Cadence
    179
  • BPM
    148
  • %MHR
    79.8
  • B/mi
    1319
  • Asc(m)
    188
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

HM long run w/ 5x 1k @MP

Next test with the super shoes: HM with some km at marathon pace. It was a windy and cold day, the grass was still frozen and some puddles as well. I struggled against the wind on the first 2 miles before I could turn right up into the hills. It was still sunny but when I exited the woodlands, clouds had moved in from the west. It felt even colder on the way to Ebersbach. I warmed up a bit on the hill and then found my stride. 10k in about 57 min, then I navigated the crossing and headed towards Altshausen Station. Once I heard the 11k beep, I started the MP reps, 1km on, 1 km off, HR around 160 and 150 respectively, 176-179 W vs. 153-158 W. This is pretty much where I would be in a marathon despite the hilly profile and the strong wind.

5x MP: 4:55, 4:54, 4:56, 4:53, 4:49

Very happy with that, the shoes fit me perfectly, no rubbing or chafing, no blisters. I think I could run a marathon in these.

1) 0.62mi - 6:08(9:53/mi) 135/144bpm [1334b/mi] 53cal
2) 0.62mi - 5:49(9:22/mi) 144/148bpm [1349b/mi] 53cal
3) 0.62mi - 5:40(9:07/mi) 144/147bpm [1313b/mi] 51cal
4) 0.62mi - 5:44(9:14/mi) 144/150bpm [1330b/mi] 51cal
5) 0.62mi - 6:05(9:48/mi) 146/152bpm [1430b/mi] 53cal
6) 0.62mi - 5:37(9:03/mi) 147/151bpm [1329b/mi] 51cal
7) 0.62mi - 5:23(8:41/mi) 145/149bpm [1258b/mi] 47cal
8) 0.62mi - 5:54(9:30/mi) 146/149bpm [1387b/mi] 51cal
9) 0.62mi - 5:26(8:44/mi) 145/148bpm [1267b/mi] 46cal
10) 0.62mi - 5:57(9:35/mi) 147/150bpm [1408b/mi] 52cal
11) 0.62mi - 5:33(8:56/mi) 143/147bpm [1278b/mi] 46cal
12) 0.62mi - 4:55(7:55/mi) 155/160bpm [1226b/mi] 47cal
13) 0.62mi - 5:27(8:46/mi) 151/160bpm [1324b/mi] 49cal
14) 0.62mi - 4:54(7:53/mi) 157/160bpm [1238b/mi] 47cal
15) 0.62mi - 5:35(8:59/mi) 151/159bpm [1358b/mi] 48cal
16) 0.62mi - 4:56(7:57/mi) 157/161bpm [1248b/mi] 47cal
17) 0.62mi - 6:01(9:41/mi) 151/161bpm [1463b/mi] 51cal
18) 0.62mi - 4:53(7:51/mi) 160/163bpm [1257b/mi] 48cal
19) 0.62mi - 5:17(8:30/mi) 149/162bpm [1265b/mi] 46cal
20) 0.62mi - 4:49(7:46/mi) 160/163bpm [1242b/mi] 47cal
21) 0.62mi - 5:38(9:04/mi) 150/162bpm [1361b/mi] 49cal
22) 0.06mi - 42(11:08/mi) 148/149bpm [1647b/mi] 6cal
6:08 5:49 5:40 5:44 6:05 5:37 5:23 5:54 5:26 5:57 5:33 4:55 5:27 4:54 5:35 4:56 6:01 4:53 5:17 4:49 5:38 42
Velociraptor
Excellent 😃😃😃
riggys99
Nicely done. Good news about the shoes
tipsku
Thank you. I'm really happy with the impulse purchase 😁

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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.
0.50 5:01 5:01 10:03 134 76-144 1347 173 92-180 37/1
1.00 9:40 4:38 9:17 144 140-147 1336 179 172-184 29/20
1.50 14:19 4:39 9:18 144 141-148 1340 179 176-184 25/28
2.00 19:01 4:42 9:24 145 141-149 1362 179 176-186 16/19
2.50 23:31 4:30 9:00 143 138-150 1288 181 178-184 17/12
3.00 28:16 4:45 9:31 146 142-152 1389 180 178-182 9/9
3.50 33:01 4:45 9:30 147 144-151 1396 179 176-184 26/4
4.00 37:27 4:26 8:51 146 143-149 1293 180 178-184 10/11
4.50 41:48 4:21 8:42 144 141-148 1254 179 174-186 2/24
5.00 46:36 4:48 9:36 146 143-149 1402 178 172-184 22/15
5.50 50:57 4:21 8:42 145 140-148 1262 180 176-184 12/19
6.00 55:35 4:37 9:15 146 143-149 1350 179 176-182 11/14
6.50 1:00:29 4:54 9:48 145 140-150 1420 176 162-182 22/5
7.00 1:04:38 4:09 8:19 145 140-155 1205 180 176-186 10/20
7.50 1:08:37 3:59 7:58 156 152-160 1244 183 180-186 11/16
8.00 1:12:57 4:20 8:41 150 146-157 1302 181 178-186 5/8
8.50 1:17:00 4:03 8:05 156 150-159 1262 183 178-190 6/10
9.00 1:21:23 4:23 8:47 155 150-160 1361 181 176-186 8/5
9.50 1:25:39 4:15 8:30 151 146-160 1284 179 174-184 11/12
10.00 1:29:37 3:58 7:57 157 152-161 1248 182 178-188 8/10
10.50 1:34:29 4:53 9:45 149 143-156 1453 176 172-182 10/7
11.00 1:38:32 4:02 8:05 159 150-163 1285 182 172-186 15/8
11.50 1:43:57 5:25 +1:16 10:50 151 124-162 1636 179 100-184 8/9
12.00 1:48:04 4:07 8:15 155 151-162 1279 181 176-186 10/8
12.50 1:52:01 3:56 7:53 161 156-163 1268 182 178-186 6/11
13.00 1:56:34 4:33 9:06 149 146-157 1357 177 174-186 9/20
13.11 1:57:43 1:09 10:18 148 146-149 1524 176 170-180 2/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    148 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    45 2.9% 9:38
    24 3.0% 9:56
    23 1.6% 9:29
    20 5.0% 10:18
    13 2.4% 9:52
    11 2.9% 8:44

  • Cadence Distribution

    179 avge / 190 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.8 179 13.1 1:56:17 8:52
    Walk 1.2 98 0 1:26 4:18:36

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:30 48.43% More
    800m 3:50 7:42 52.05% More
    1km 4:48 7:43 54.13% More
    Mile 8:00 8:00 55.21% More
    5k 25:47 8:18 59.84% More
    5 miles 42:30 8:30 59.23% More
    10k 53:24 8:36 59.01% More
    10 miles 1:28:08 8:49 58.77% More
    Half 1:57:29 8:58 57.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:49 6:49 64.78
    5km 23:48 7:40 64.83
    5M 40:13 8:03 62.60
    10km 51:06 8:13 61.68
    10M 1:26:22 8:38 59.97
    Half 1:56:19 8:53 58.07
    20M 3:05:28 9:16 57.15
    Mara 4:09:48 9:32 56.09

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