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Sat 15th Mar 2025 at 10:18am by tipsku

Run > Race
  • Good
  • windy
  • cold
  • Time
    30:54
  • Miles
    4.38
  • Min/mi
    7:03
  • Pacing
    95.4%
  • WAVA
    68.94
  • Stride(cm)
    117
  • Cals
    333
  • Cadence
    194
  • BPM
    166
  • %MHR
    90.2
  • B/mi
    1171
  • Asc(m)
    19
  • Surface
    Mixed

Notes & Comments

53rd Messepokallauf, 7 km, SRL #3, 9th overall, 1st in age group
During the warm up, my legs were still recovering from the bike leg to the race venue but once the gun went, they remembered how to run fast. First km in 4:14, oopsie, maybe a bit too fast but let's hang in there. I managed another 2 under 4:30, then skirted the 4:30 for a bit before I could rally for a fast finish in 4:18 which was very encouraging but it also hurt. I guess running fast does that to you. I ran behind Christiane who used to win races in our age group last year and she went out like a bat out of hell. I wouldn't have started the race that fast if she hadn't gone out that fast. Luckily, she blew up before I did and I could reel her in in the final km. She didn't have anything left in her for a sprint finish.

The bridge over the river nearly threw me and I may have let some swear words out there. Really happy with a 49 seconds PB which I set in 2018.

1) 0.62mi - 4:14(6:49/mi) 158/165bpm [1077b/mi] 42cal
2) 0.62mi - 4:19(6:56/mi) 164/167bpm [1138b/mi] 46cal
3) 0.62mi - 4:24(7:05/mi) 166/168bpm [1175b/mi] 48cal
4) 0.62mi - 4:30(7:15/mi) 167/169bpm [1212b/mi] 49cal
5) 0.62mi - 4:29(7:13/mi) 168/170bpm [1213b/mi] 49cal
6) 0.62mi - 4:31(7:16/mi) 168/170bpm [1220b/mi] 49cal
7) 0.62mi - 4:18(6:55/mi) 171/173bpm [1183b/mi] 48cal
8) 0.03mi - 9(5:49/mi) 171/172bpm [994b/mi] 2cal
4:14 4:19 4:24 4:30 4:29 4:31 4:18 9
Velociraptor
Awesome :)
tipsku
Thank you :-) I got a PB by 49 seconds. A bit unexpected because I raced tactically, trying to win my age group so I ended up running positive splits. Luckily, I didn't slow down too much in the middle.
usc215 🇩🇪
wow, fab pace! congrats on this great result! 😃👍
riggys99
Well done on the win.

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.
0.13 53 53 7:02 141 99-156 993 204 192-218 2/1
0.25 1:42 49 6:33 160 157-163 1048 200 196-206 3/1
0.38 2:34 52 6:56 162 161-164 1123 200 192-208 2/1
0.50 3:25 51 6:45 163 162-165 1100 201 198-202 1/1
0.63 4:14 50 6:38 164 162-165 1087 201 198-202 2/0
0.75 5:05 50 6:42 164 162-165 1100 197 192-202 0/1
0.88 5:57 53 7:00 164 162-166 1148 197 188-202 4/0
1.00 6:50 53 7:06 165 164-166 1172 194 190-198 1/4
1.13 7:42 52 6:55 165 163-166 1140 195 190-198 2/2
1.25 8:34 52 6:58 165 164-167 1151 194 190-196 1/1
1.38 9:27 52 7:00 166 165-167 1161 196 194-200 2/1
1.50 10:20 53 7:03 166 165-168 1169 193 188-196 2/0
1.63 11:12 52 6:57 166 165-167 1154 192 190-194 1/1
1.75 12:06 54 7:11 166 164-168 1194 192 190-194 2/1
1.88 13:00 55 7:17 165 164-167 1202 191 190-192 2/1
2.00 13:54 53 7:06 166 165-168 1179 191 190-192 2/1
2.13 14:50 56 7:28 166 165-168 1240 190 186-194 3/1
2.25 15:45 55 7:24 167 165-169 1235 190 176-200 1/1
2.38 16:40 55 7:17 167 165-169 1218 191 188-194 1/2
2.50 17:33 53 7:03 168 166-169 1184 193 190-196 2/3
2.63 18:28 55 7:19 168 167-170 1230 193 190-194 1/1
2.75 19:19 52 6:53 168 166-169 1157 193 192-194 2/2
2.88 20:13 54 7:13 168 167-169 1213 194 192-196 1/1
3.00 21:07 53 7:05 168 167-170 1189 193 190-196 0/1
3.13 22:02 56 7:25 168 166-169 1245 191 188-192 2/1
3.25 22:57 55 7:21 168 167-169 1235 191 188-194 1/2
3.38 23:51 54 7:12 168 167-170 1210 190 184-194 1/1
3.50 24:48 56 7:30 168 167-169 1260 190 184-192 3/1
3.63 25:40 53 7:00 169 167-170 1184 193 186-198 0/3
3.75 26:35 55 7:20 169 168-170 1238 192 190-196 2/1
3.88 27:28 53 7:04 170 168-172 1200 196 192-202 1/2
4.00 28:18 51 6:44 171 170-173 1152 198 194-202 2/3
4.13 29:12 54 7:11 171 169-173 1228 194 192-196 2/2
4.25 30:04 51 6:50 171 170-173 1170 193 190-196 2/2
4.38 30:54 50 6:39 171 170-172 1137 193 190-196 2/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    166 avge / 173 max Delete HR Trace

  • Cadence Distribution

    194 avge / 218 max Stride Length: 117cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:31 55.69% More
    800m 3:19 6:40 60.09% More
    1km 4:09 6:40 62.57% More
    Mile 6:46 6:46 65.02% More
    5k 21:51 7:02 68.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:27 6:27 68.29
    5km 21:28 6:55 69.91
    5M 35:33 7:07 68.75
    10km 44:46 7:12 68.15
    10M 1:14:08 7:25 67.68
    Half 1:38:42 7:32 67.17
    20M 2:34:33 7:44 66.88
    Mara 3:25:47 7:51 66.31

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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