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Time
1:01:59
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Miles 7.71
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Min/mi 8:02
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Pacing
85%
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WAVA
62.79
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Stride(cm)
109
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Cals
636
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Cadence
184
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BPM
167
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%MHR
89.4
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B/mi 1345
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Asc(m)
269
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Hillscore
27
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Surface
Road
Notes & Comments
1 comments
61. Fockeberglauf Hauptlauf
My goal was 1:02 hours for 12 km (well, it ended up being a bit long so I managed an average of 5:00 min/km exact for the 12.4 km) and a top 10 finish in the women's open category (no age groups). I succeeded in that, too, finishing 8th and getting one of the coveted special medals. Very happy with that, despite having done only 2 hill sessions in the build up to this. Good preparation for the cross championships next week.
Split Summary
===
1) 0.62m - 5:41(9:08/m) 156/163bpm [1425b/mi] 54cal
2) 0.62m - 4:21(7:00/m) 163/168bpm [1140b/mi] 44cal
3) 0.62m - 5:25(8:44/m) 170/174bpm [1484b/mi] 57cal
4) 0.62m - 4:13(6:48/m) 167/170bpm [1135b/mi] 44cal
5) 0.62m - 5:29(8:50/m) 170/173bpm [1502b/mi] 58cal
6) 0.62m - 4:37(7:26/m) 167/170bpm [1241b/mi] 47cal
7) 0.62m - 5:34(8:57/m) 169/172bpm [1512b/mi] 57cal
8) 0.62m - 4:19(6:57/m) 168/171bpm [1168b/mi] 45cal
9) 0.62m - 5:34(8:58/m) 170/173bpm [1524b/mi] 58cal
10) 0.62m - 4:40(7:30/m) 167/171bpm [1253b/mi] 48cal
11) 0.62m - 5:33(8:56/m) 170/174bpm [1520b/mi] 57cal
12) 0.62m - 4:46(7:40/m) 169/173bpm [1296b/mi] 49cal
13) 0.25m - 1:47(7:05/m) 169/175bpm [1198b/mi] 18cal
My goal was 1:02 hours for 12 km (well, it ended up being a bit long so I managed an average of 5:00 min/km exact for the 12.4 km) and a top 10 finish in the women's open category (no age groups). I succeeded in that, too, finishing 8th and getting one of the coveted special medals. Very happy with that, despite having done only 2 hill sessions in the build up to this. Good preparation for the cross championships next week.
Split Summary
===
1) 0.62m - 5:41(9:08/m) 156/163bpm [1425b/mi] 54cal
2) 0.62m - 4:21(7:00/m) 163/168bpm [1140b/mi] 44cal
3) 0.62m - 5:25(8:44/m) 170/174bpm [1484b/mi] 57cal
4) 0.62m - 4:13(6:48/m) 167/170bpm [1135b/mi] 44cal
5) 0.62m - 5:29(8:50/m) 170/173bpm [1502b/mi] 58cal
6) 0.62m - 4:37(7:26/m) 167/170bpm [1241b/mi] 47cal
7) 0.62m - 5:34(8:57/m) 169/172bpm [1512b/mi] 57cal
8) 0.62m - 4:19(6:57/m) 168/171bpm [1168b/mi] 45cal
9) 0.62m - 5:34(8:58/m) 170/173bpm [1524b/mi] 58cal
10) 0.62m - 4:40(7:30/m) 167/171bpm [1253b/mi] 48cal
11) 0.62m - 5:33(8:56/m) 170/174bpm [1520b/mi] 57cal
12) 0.62m - 4:46(7:40/m) 169/173bpm [1296b/mi] 49cal
13) 0.25m - 1:47(7:05/m) 169/175bpm [1198b/mi] 18cal
5:41 4:21 5:25 4:13 5:29 4:37 5:34 4:19 5:34 4:40 5:33 4:46 1:47
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:26 | 2:26 | 9:43 | 149 94-163 | 1447 | 184 166-234 | 25/0 |
0.50 | 4:42 | 2:17 | 9:07 | 161 158-163 | 1468 | 181 174-194 | 19/0 |
0.75 | 6:35 | 1:52 | 7:29 | 160 159-161 | 1198 | 186 180-200 | 7/9 |
1.00 | 8:13 | 1:38 | 6:31 | 161 159-165 | 1049 | 188 180-198 | 1/24 |
1.25 | 10:03 | 1:51 | 7:23 | 166 162-168 | 1227 | 187 150-196 | 2/15 |
1.50 | 12:26 | 2:22 | 9:29 | 171 168-174 | 1623 | 183 178-188 | 25/0 |
1.75 | 14:32 | 2:06 | 8:26 | 170 167-172 | 1433 | 185 178-192 | 16/0 |
2.00 | 16:22 | 1:50 | 7:21 | 169 167-171 | 1243 | 189 184-198 | 5/8 |
2.25 | 18:00 | 1:37 | 6:28 | 166 164-168 | 1074 | 188 182-194 | 0/24 |
2.50 | 19:47 | 1:47 | 7:10 | 167 165-168 | 1196 | 187 180-206 | 2/15 |
2.75 | 22:06 | 2:19 | 9:17 | 171 167-173 | 1588 | 183 180-198 | 22/35 |
3.00 | 24:15 | 2:09 | 8:36 | 170 169-172 | 1462 | 186 182-192 | 14/0 |
3.25 | 26:24 | 2:09 | 8:36 | 168 159-171 | 1446 | 182 144-202 | 6/5 |
3.50 | 28:09 | 1:45 | 6:59 | 167 165-168 | 1167 | 191 184-196 | 0/25 |
3.75 | 29:55 | 1:46 | 7:04 | 167 165-169 | 1181 | 189 184-196 | 0/19 |
4.00 | 32:11 | 2:15 | 9:02 | 169 166-172 | 1526 | 185 176-202 | 20/1 |
4.25 | 34:25 | 2:15 | 8:59 | 169 167-172 | 1517 | 182 168-188 | 16/1 |
4.50 | 36:30 | 2:04 | 8:17 | 170 168-171 | 1407 | 184 178-202 | 11/3 |
4.75 | 38:10 | 1:41 | 6:43 | 167 166-170 | 1122 | 189 184-196 | 0/24 |
5.00 | 39:51 | 1:41 | 6:43 | 168 167-170 | 1129 | 191 184-204 | 1/22 |
5.25 | 42:00 | 2:09 | 8:37 | 170 168-172 | 1464 | 183 178-198 | 16/1 |
5.50 | 44:22 | 2:22 | 9:27 | 170 168-173 | 1608 | 182 162-192 | 19/0 |
5.75 | 46:35 | 2:13 | 8:51 | 169 167-171 | 1495 | 178 166-184 | 15/3 |
6.00 | 48:23 | 1:48 | 7:11 | 166 164-168 | 1194 | 182 174-196 | 0/19 |
6.25 | 50:09 | 1:46 | 7:03 | 166 164-168 | 1171 | 185 182-188 | 0/23 |
6.50 | 52:14 | 2:05 | 8:21 | 168 164-173 | 1402 | 182 176-200 | 10/5 |
6.75 | 54:39 | 2:26 | 9:43 | 172 170-174 | 1671 | 183 178-200 | 19/1 |
7.00 | 56:55 | 2:16 | 9:04 | 171 169-173 | 1550 | 179 172-184 | 18/1 |
7.25 | 58:45 | 1:49 | 7:17 | 169 167-171 | 1232 | 182 176-192 | 2/14 |
7.50 | 1:00:30 | 1:45 | 7:00 | 168 167-170 | 1176 | 184 182-188 | 0/24 |
7.71 | 1:01:59 | 1:29 | 7:10 | 169 167-175 | 1212 | 183 178-196 | 1/9 |
Heart
167/175max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 269m,
Range 91m, Flat prediction 55:28
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
48 5.6% | 9:11 |
47 4.8% | 9:13 |
47 4.6% | 8:45 |
46 4.7% | 9:16 |
45 4.5% | 8:58 |
37 4.4% | 8:55 |
See your biggest climbs |
Cadence
184 (234 max)
Stride Length: 109cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.4 | 184 | 7.7 | 1:01:38 | 8:01 |
Walk | 0.3 | 160 | 0 | 12 | 11:46 |
Still | 0.2 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:30 | 6:30 | 67.03 |
5km | 22:44 | 7:19 | 66.97 |
5M | 38:26 | 7:41 | 64.60 |
10km | 48:51 | 7:52 | 63.61 |
10M | 1:22:35 | 8:16 | 61.83 |
Half | 1:51:16 | 8:30 | 59.84 |
20M | 2:57:29 | 8:52 | 58.86 |
Mara | 3:59:05 | 9:08 | 57.76 |
Bespoke Fields
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Bumpy! Something a bit more "Welsh" for you. Well run.