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

Run > Race

Sportscheck Run Berlin

Amazing
breezy

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0 👍

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

9 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.

Pin Map

0mi in 0

Pace

47%

52%

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

Heart

164/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 26m, Range 14m, Flat prediction 49:57

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

186 (206 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	6.3	49:57	7:59
Walk	0.0	0	0	0	NAN:00:00

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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