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Sat 27th Jan 2024 at 10:30am by tipsku

Run > Race

10 km Winterlauf TSV Wahren

windy

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Time
47:14
Miles
6.17
Min/mi
7:39
Pacing
95%
WAVA
63.59
Stride(cm)
113
Cals
483
Cadence
186
BPM
166
%MHR
90.3
B/mi
1273
Asc(m)
37
Surface
Trail

Notes & Comments

4 comments

Winterlauf TSV Wahren 10km
This was the first time I tried racing after the bad cold earlier this month. 2 weeks of base training under my belt, including a short interval session and some strides. Not sure what this was worth today so I tried to go out at a steady pace. After the first lap, I felt pretty good so I increased the pace a little. After half way, the headwind gut stronger which I felt in increased resistance. Stryd would later tell me that it increased by 2% which at this pace is about 9 sec/mi or 6 sec/km. If I factor that in, I stayed pretty consistent for pace, 4:45 min/km or 7:40 min/mi. HR was where it was during the marathon, AVG of 166, so there is room to grow,I should be over 170 in a 10k. I've got the endurance but no race sharpness at the moment. Still, it was good enough for 6th overall and 1st in my category. I'm very happy with that, did not expect that. The entire field was slower this year. I would have finished 2nd overall with my time of 2023.

Split Summary
===
1) 0.62mi - 4:49(7:45/mi) 154/163bpm [1194b/mi] 46cal
2) 0.62mi - 4:44(7:37/mi) 165/169bpm [1256b/mi] 48cal
3) 0.62mi - 4:43(7:36/mi) 167/169bpm [1269b/mi] 49cal
4) 0.62mi - 4:41(7:32/mi) 168/170bpm [1266b/mi] 48cal
5) 0.62mi - 4:47(7:41/mi) 167/169bpm [1284b/mi] 49cal
6) 0.62mi - 4:40(7:31/mi) 168/169bpm [1264b/mi] 48cal
7) 0.62mi - 4:50(7:46/mi) 168/171bpm [1306b/mi] 50cal
8) 0.62mi - 4:51(7:49/mi) 167/170bpm [1305b/mi] 50cal
9) 0.62mi - 4:47(7:42/mi) 169/171bpm [1300b/mi] 49cal
10) 0.57mi - 4:22(7:37/mi) 170/175bpm [1295b/mi] 46cal

4:49 4:44 4:43 4:41 4:47 4:40 4:50 4:51 4:47 4:22

	Velociraptor Well raced
	Bowman 🇸🇪 👍 heading the right way!
	Fenland Flier Great result.
	tipsku Thank you. I'm happy with the run, managed pretty consistent pacing even though I'm still only at about 85-90% of what could be possible. 5 weeks until the next race of the series so I have plenty of time to train.

Pin Map

0mi in 0

Pace

10%

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:08	145 93-160	1179	189 156-232	5/3
0.50	3:54	1:53	7:30	160 158-163	1200	190 188-194	3/2
0.75	5:49	1:55	7:39	162 159-164	1240	187 182-192	3/2
1.00	7:41	1:52	7:29	164 160-167	1226	189 186-210	8/3
1.25	9:35	1:54	7:35	167 165-169	1267	190 186-198	5/3
1.50	11:26	1:51	7:25	166 165-168	1230	189 184-194	1/3
1.75	13:23	1:56	7:45	167 165-168	1296	187 182-194	3/4
2.00	15:18	1:55	7:41	168 165-170	1290	186 166-188	5/2
2.25	17:12	1:54	7:35	168 165-170	1274	189 182-204	3/4
2.50	19:04	1:52	7:30	168 165-170	1259	186 182-190	2/5
2.75	20:58	1:54	7:34	168 166-169	1272	187 184-192	2/5
3.00	22:54	1:56	7:44	167 166-169	1290	186 182-190	6/3
3.25	24:52	1:58	7:53	167 166-169	1317	184 182-188	4/4
3.50	26:42	1:50	7:19	168 167-169	1230	187 184-192	1/4
3.75	28:35	1:53	7:32	168 166-169	1264	185 182-188	4/5
4.00	30:32	1:57	7:50	168 166-171	1315	185 178-204	6/5
4.25	32:30	1:58	7:51	168 167-169	1319	185 182-192	4/3
4.50	34:23	1:53	7:31	168 166-169	1263	186 182-206	2/4
4.75	36:20	1:58	7:51	167 165-169	1310	184 182-186	2/5
5.00	38:19	1:59	7:55	168 165-170	1331	183 178-208	8/4
5.25	40:18	1:59	7:54	169 168-171	1335	185 180-192	5/5
5.50	42:11	1:54	7:35	169 167-170	1282	185 174-188	4/5
5.75	44:04	1:53	7:32	169 167-171	1274	187 182-196	1/5
6.00	46:00	1:56	7:44	170 168-172	1313	186 182-192	7/3
6.17	47:15	1:15	7:29	171 170-175	1279	186 184-190	4/2

Heart

166/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 37m, Range 12m, Flat prediction 47:14

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

186 (232 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	6.2	47:14	7:40
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	49.55%	More
800m	3:40	7:22	53.93%	More
1km	4:38	7:27	55.56%	More
Mile	7:31	7:31	58.24%	More
5k	23:34	7:35	63.10%	More
5 miles	38:10	7:38	63.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	63.73
5km	22:49	7:21	65.18
5M	37:48	7:34	64.15
10km	47:35	7:39	63.64
10M	1:18:48	7:53	63.19
Half	1:44:55	8:01	62.71
20M	2:44:18	8:13	62.48
Mara	3:38:45	8:21	62.00

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