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Sat 28th Jan 2023 at 10:30am by tipsku

Run > Race

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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

	Velociraptor Very well raced That must be over 70% WAVA for the actual race distance.
	tipsku 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.
	Bowman 🇸🇪 Wow, easily under 50min, well done!
	Eater of hills Super splits. Brilliant!
	Dvorak Very well run, especially so early in the year.
	tipsku 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.

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0mi in 0

Pace

64%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.41	10:00	10:00	7:07	164 98-173	1166	190 178-216	18/12
2.79	20:00	10:00	7:13	171 165-175	1234	187 170-200	24/24
4.16	30:00	10:00	7:19	170 167-174	1243	186 180-200	18/19
5.52	40:00	10:00	7:20	170 167-172	1247	186 174-192	21/19
6.16	44:38	4:38	7:16	170 168-173	1236	185 180-200	10/11

Heart

169/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 30m, Range 9m, Flat prediction 44:38

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

187 (216 max) Stride Length: 119cm

Cadence Chart

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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