Sat 5th Mar 2022 at 10:06am by tipsku
Run > Race
-
Time
29:29
-
Miles
3.82
-
Min/mi
7:43
-
Pacing
84.9%
-
WAVA
63.44
-
Stride(cm)
111
-
Cals
297
-
Cadence
188
-
BPM
168
-
%MHR
89.8
-
B/mi
1297
-
Asc(m)
137
-
Hillscore
14
-
Surface
Road
Notes & Comments
Fockeberglauf, Stadtrangliste Lauf 1
After the marathon last weekend, I wasn't sure what my legs were capable of and how I would deal with the hill. I thought maybe 35 minutes. Then the gun went and everybody set off like crazy - me too! I could maintain the pace from the first lap (5:23 uphill, 4:14 downhill) in the second lap with 5:24 up and 4:13 down and finished the last lap with 5:27 and 4:09 and then gunned it down the home straight. So the lap times were very consistent, 9:37, 9:37 and 9:36, I'm doing this like an atomic clock, haha!
At the finish, I was surprised that I managed a top 5 finish and 2nd in my age group. Wow! Didn't see that coming!
Split Summary
===
1) 0.62m - 5:23(8:40/m) 157/165bpm [1359b/mi] 51cal
2) 0.62m - 4:14(6:49/m) 162/170bpm [1104b/mi] 38cal
3) 0.62m - 5:24(8:41/m) 172/175bpm [1495b/mi] 56cal
4) 0.62m - 4:13(6:47/m) 172/175bpm [1166b/mi] 44cal
5) 0.62m - 5:27(8:47/m) 175/178bpm [1537b/mi] 57cal
6) 0.62m - 4:09(6:41/m) 174/177bpm [1162b/mi] 44cal
7) 0.09m - 39(6:52/m) 177/179bpm [1215b/mi] 7cal
5:23 4:14 5:24 4:13 5:27 4:09 39
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:31 |
136 94-158 |
1295 |
188 174-220 |
5/0 |
0.25 |
2:18 |
1:07 |
8:53 |
161 158-163 |
1430 |
179 168-190 |
14/0 |
0.38 |
3:21 |
1:03 |
8:26 |
162 158-164 |
1365 |
186 182-190 |
7/0 |
0.50 |
4:26 |
1:04 |
8:36 |
163 161-165 |
1402 |
186 178-190 |
9/0 |
0.63 |
5:23 |
57 |
7:40 |
162 159-164 |
1241 |
188 184-194 |
6/1 |
0.75 |
6:16 |
53 |
7:03 |
161 160-162 |
1134 |
195 184-204 |
2/1 |
0.88 |
7:05 |
49 |
6:30 |
161 158-161 |
1045 |
191 188-198 |
0/12 |
1.00 |
7:52 |
48 |
6:21 |
161 157-163 |
1023 |
193 190-196 |
0/11 |
1.13 |
8:44 |
51 |
6:50 |
162 160-164 |
1108 |
191 184-196 |
0/12 |
1.25 |
9:39 |
55 |
7:22 |
165 161-171 |
1216 |
190 184-198 |
0/7 |
1.38 |
10:45 |
1:06 |
8:46 |
172 170-174 |
1508 |
184 180-190 |
2/2 |
1.50 |
11:57 |
1:12 |
9:36 |
172 170-174 |
1651 |
184 180-190 |
9/1 |
1.63 |
13:00 |
1:03 |
8:25 |
172 170-173 |
1448 |
189 182-198 |
12/0 |
1.75 |
14:06 |
1:06 |
8:50 |
172 169-174 |
1519 |
182 176-194 |
7/0 |
1.88 |
15:04 |
58 |
7:47 |
171 169-172 |
1331 |
189 186-194 |
13/0 |
2.00 |
15:57 |
53 |
7:02 |
170 167-172 |
1194 |
192 184-202 |
3/1 |
2.13 |
16:44 |
47 |
6:17 |
173 170-175 |
1086 |
193 190-202 |
0/10 |
2.25 |
17:31 |
47 |
6:13 |
173 171-174 |
1075 |
196 194-200 |
0/13 |
2.38 |
18:22 |
51 |
6:51 |
171 170-173 |
1170 |
193 188-196 |
0/13 |
2.50 |
19:19 |
57 |
7:33 |
174 172-175 |
1314 |
189 186-196 |
0/9 |
2.63 |
20:21 |
1:02 |
8:17 |
176 174-177 |
1459 |
187 180-192 |
8/1 |
2.75 |
21:36 |
1:15 |
10:02 |
176 174-178 |
1767 |
183 176-188 |
12/0 |
2.88 |
22:43 |
1:07 |
8:53 |
173 170-175 |
1538 |
185 180-190 |
10/0 |
3.00 |
23:47 |
1:04 |
8:35 |
174 172-176 |
1495 |
183 182-184 |
8/0 |
3.13 |
24:48 |
1:01 |
8:10 |
173 172-175 |
1412 |
185 176-194 |
7/1 |
3.25 |
25:40 |
52 |
6:54 |
173 169-175 |
1193 |
194 184-202 |
2/4 |
3.38 |
26:29 |
49 |
6:28 |
173 173-174 |
1120 |
193 186-198 |
1/9 |
3.50 |
27:16 |
47 |
6:18 |
173 172-175 |
1089 |
193 188-198 |
0/12 |
3.63 |
28:05 |
49 |
6:35 |
175 174-176 |
1153 |
191 188-196 |
1/13 |
3.75 |
28:59 |
53 |
7:08 |
175 173-177 |
1248 |
190 186-198 |
0/8 |
3.82 |
29:28 |
29 |
6:48 |
177 175-179 |
1203 |
187 122-204 |
2/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
188 |
3.8 |
29:27 |
7:43 |
Walk |
0.1 |
122 |
0 |
1 |
11:46 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:12 |
56.75% |
More |
800m |
3:15 |
6:32 |
59.87% |
More |
1km |
4:08 |
6:39 |
61.36% |
More |
Mile |
7:15 |
7:15 |
59.75% |
More |
5k |
23:26 |
7:33 |
64.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
64.49 |
5km |
23:28 |
7:33 |
64.50 |
5M |
39:41 |
7:56 |
62.18 |
10km |
50:26 |
8:07 |
61.23 |
10M |
1:25:16 |
8:32 |
59.50 |
Half |
1:54:53 |
8:46 |
57.59 |
20M |
3:03:15 |
9:10 |
56.65 |
Mara |
4:06:52 |
9:25 |
55.59 |
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