Sat 28th Jan 2023 at 10:30am by tipsku
Run > Race
-
Time
44:38
-
Miles
6.16
-
Min/mi
7:15
-
Pacing
95.8%
-
WAVA
68.97
-
Stride(cm)
119
-
Cals
464
-
Cadence
187
-
BPM
169
-
%MHR
90.2
-
B/mi
1223
-
Asc(m)
30
-
Surface
Road
Notes & Comments
6 comments
10k race, first of Stadtrangliste series
Unexpectedly good performance. I thought I could do about 47 minutes in these conditions and with the training I had done so it was a total surprise to see a 4:22 as my first km split and it felt pretty comfortable. So I decided to hang on to about 4:30 pace and see how far I would get with it, if the lungs and legs would hold. I battled another lady early on and pulled away from her in the third lap. She tried to make a comeback in the final lap but I just kept her at bay - earned me 6th overall and 2nd in my category. Very happy with this, I didn't expect to be able to keep going for 10 km when the fastest runs I had done recently were tempo runs just under 5:00 pace. Looking good for the next races in March.
Split Summary
===
1) 0.62m - 4:22(7:02/m) 159/167bpm [1119b/mi] 43cal
2) 0.62m - 4:28(7:11/m) 167/170bpm [1198b/mi] 46cal
3) 0.62m - 4:31(7:16/m) 170/173bpm [1235b/mi] 47cal
4) 0.62m - 4:28(7:11/m) 171/175bpm [1230b/mi] 47cal
5) 0.62m - 4:28(7:12/m) 171/175bpm [1231b/mi] 47cal
6) 0.62m - 4:34(7:21/m) 170/174bpm [1250b/mi] 48cal
7) 0.62m - 4:34(7:21/m) 170/173bpm [1250b/mi] 48cal
8) 0.62m - 4:35(7:23/m) 170/172bpm [1256b/mi] 48cal
9) 0.62m - 4:30(7:15/m) 170/172bpm [1231b/mi] 47cal
10) 0.57m - 4:07(7:16/m) 170/173bpm [1234b/mi] 43cal
4:22 4:28 4:31 4:28 4:28 4:34 4:34 4:35 4:30 4:07
-
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.
|
0.25 |
1:46 |
1:46 |
7:03 |
151 98-165 |
1065 |
193 178-216 |
2/2 |
0.50 |
3:31 |
1:46 |
7:02 |
163 156-166 |
1148 |
190 184-202 |
4/1 |
0.75 |
5:15 |
1:43 |
6:53 |
165 162-167 |
1135 |
191 186-204 |
4/2 |
1.00 |
7:03 |
1:49 |
7:16 |
167 164-169 |
1212 |
189 184-192 |
3/2 |
1.25 |
8:52 |
1:49 |
7:14 |
168 166-170 |
1217 |
188 186-192 |
2/3 |
1.50 |
10:41 |
1:49 |
7:16 |
169 166-173 |
1227 |
186 180-196 |
4/3 |
1.75 |
12:28 |
1:47 |
7:08 |
170 165-172 |
1212 |
186 182-200 |
5/6 |
2.00 |
14:18 |
1:50 |
7:20 |
170 168-172 |
1246 |
187 182-194 |
4/2 |
2.25 |
16:08 |
1:50 |
7:19 |
171 169-173 |
1250 |
187 182-194 |
2/4 |
2.50 |
17:54 |
1:47 |
7:08 |
171 169-175 |
1219 |
188 170-192 |
4/2 |
2.75 |
19:42 |
1:47 |
7:10 |
172 169-175 |
1232 |
189 186-196 |
5/8 |
3.00 |
21:30 |
1:48 |
7:11 |
171 169-173 |
1227 |
187 182-192 |
5/2 |
3.25 |
23:21 |
1:51 |
7:26 |
171 169-173 |
1270 |
187 184-200 |
3/4 |
3.50 |
25:10 |
1:49 |
7:14 |
170 168-173 |
1231 |
187 184-192 |
3/3 |
3.75 |
27:00 |
1:51 |
7:23 |
171 169-174 |
1263 |
185 182-188 |
5/5 |
4.00 |
28:51 |
1:50 |
7:20 |
170 168-171 |
1248 |
185 180-194 |
3/3 |
4.25 |
30:41 |
1:50 |
7:22 |
170 167-173 |
1252 |
186 184-190 |
2/3 |
4.50 |
32:31 |
1:50 |
7:21 |
170 168-171 |
1251 |
186 174-192 |
5/4 |
4.75 |
34:22 |
1:50 |
7:22 |
170 168-172 |
1252 |
184 182-192 |
3/3 |
5.00 |
36:13 |
1:51 |
7:24 |
170 168-171 |
1258 |
185 180-190 |
4/2 |
5.25 |
38:04 |
1:51 |
7:25 |
169 167-171 |
1252 |
186 182-192 |
3/4 |
5.50 |
39:49 |
1:45 |
7:01 |
170 168-172 |
1192 |
188 184-192 |
6/4 |
5.75 |
41:39 |
1:50 |
7:19 |
170 169-172 |
1244 |
186 184-188 |
3/3 |
6.00 |
43:30 |
1:51 |
7:26 |
170 168-173 |
1262 |
185 180-200 |
5/5 |
6.16 |
44:38 |
1:08 |
7:02 |
170 168-172 |
1196 |
186 180-194 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
186 |
6.2 |
44:36 |
7:14 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:45 |
52.66% |
More |
800m |
3:26 |
6:54 |
57.17% |
More |
1km |
4:17 |
6:54 |
59.59% |
More |
Mile |
6:59 |
6:59 |
62.36% |
More |
5k |
22:13 |
7:09 |
68.54% |
More |
5 miles |
36:08 |
7:14 |
68.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:00 |
6:00 |
72.62 |
5km |
20:58 |
6:45 |
72.61 |
5M |
35:27 |
7:05 |
70.03 |
10km |
45:04 |
7:15 |
68.95 |
10M |
1:16:11 |
7:37 |
67.02 |
Half |
1:42:38 |
7:50 |
64.87 |
20M |
2:43:43 |
8:11 |
63.81 |
Mara |
3:40:33 |
8:25 |
62.61 |
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Very well raced That must be over 70% WAVA for the actual race distance.
Thank you 😊 it was a nice surprise to be able to run that fast despite the cold. I haven't done anything like that in training since early December when I did 600s at about 7:05-7:15 pace. HR is surprisingly low for the pace, too. I would have expected well over 170. And yes, it's a 70.44 WAVA, yay! Looking good for the next couple of races in March.
Wow, easily under 50min, well done!
Super splits. Brilliant!
Very well run, especially so early in the year.
Thank you all. It seems that marathon training also helps you to get faster in shorter races. For me, an early sub 45 10k means that I'll have a shot at a 3:30 marathon later.