Fri 10th May 2024 at 12:35pm by Mark J 🇳🇿
Run > Easy
-
Time
41:28
-
Miles
5.10
-
Min/mi
8:08
-
Pacing
82.8%
-
WAVA
62.19
-
Stride(cm)
118
-
Cals
491
-
Watts
240
-
Cadence
167
-
BPM
138
-
%MHR
80.2
-
B/mi
1121
-
Asc(m)
33
-
Hillscore
2
-
Surface
Road
Notes & Comments
7 comments
8k Easy Run
Today's run was scheduled as an easy, short one so I took the opportunity to incorporate a Coros dual HRM test. Ironically meaning that I completely ignored my heart rate and ran by feel.
Seemed comfortable all the way, although looking back at the stats, it says I was over cooking it a little in the second half of the run but it felt OK to me.
First frost of the year this morning made for a lovely temperature at lunchtime. Nice and cool, with a slight chill in the wind. Another clear blue sky day out there. Although it also signals the need to light up the fire at nights for the next few months.
Aches and pains: Right piriformis 2/3. Back to physio I go.
Shoes: Asics GlideRide 3
1) 1km - 5:40(5:40/km) 125/134bpm [709b/km] 57cal 214/W 10.59/11.5kmph
2) 1km - 5:06(5:06/km) 136/144bpm [693b/km] 59cal 230/W 11.76/12.46kmph
3) 1km - 5:03(5:03/km) 139/141bpm [701b/km] 60cal 238/W 11.88/12.72kmph
4) 1km - 5:00(5:00/km) 138/144bpm [691b/km] 59cal 238/W 12/13.64kmph
5) 1km - 4:52(4:52/km) 138/143bpm [671b/km] 58cal 247/W 12.33/13.14kmph
6) 1km - 4:53(4:53/km) 142/145bpm [694b/km] 61cal 248/W 12.29/13.95kmph
7) 1km - 4:55(4:55/km) 142/145bpm [698b/km] 61cal 251/W 12.2/12.95kmph
8) 1km - 5:00(5:00/km) 144/149bpm [719b/km] 64cal 250/W 12/12.95kmph
9) 0.21km - 1:01(4:58/km) 141/142bpm [699b/km] 12cal 244/W 12.08/12.95kmph
5:40 5:06 5:03 5:00 4:52 4:53 4:55 5:00 1:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
2:24 |
2:24 |
9:34 |
117 79-132 |
1120 |
161 158-162 |
219 87-241 |
13/0 |
0.50 |
4:39 |
2:16 |
9:03 |
131 129-134 |
1185 |
161 158-164 |
215 194-246 |
3/1 |
0.75 |
6:45 |
2:06 |
8:23 |
131 124-135 |
1099 |
165 162-168 |
222 196-249 |
0/6 |
1.00 |
8:47 |
2:02 |
8:10 |
134 132-138 |
1094 |
167 166-168 |
228 205-239 |
0/5 |
1.25 |
10:50 |
2:02 |
8:10 |
140 138-144 |
1142 |
168 166-170 |
237 230-244 |
1/3 |
1.50 |
12:51 |
2:01 |
8:03 |
138 136-140 |
1110 |
169 168-170 |
238 230-246 |
1/2 |
1.75 |
14:53 |
2:03 |
8:11 |
139 138-141 |
1136 |
169 168-170 |
238 230-267 |
2/1 |
2.00 |
16:54 |
2:01 |
8:04 |
140 138-142 |
1129 |
169 166-172 |
238 210-263 |
1/0 |
2.25 |
18:56 |
2:02 |
8:07 |
140 139-143 |
1137 |
169 168-170 |
238 233-243 |
1/4 |
2.50 |
21:30 |
2:34 +34
|
10:15 |
134 119-144 |
1374 |
168 82-174 |
245 62-312 |
1/1 |
2.75 |
23:26 |
1:56 |
7:45 |
139 130-142 |
1076 |
169 166-172 |
249 241-259 |
1/0 |
3.00 |
25:55 |
2:29 +32
|
9:55 |
135 122-143 |
1339 |
168 160-170 |
246 39-265 |
3/2 |
3.25 |
27:52 |
1:57 |
7:49 |
143 141-145 |
1118 |
168 166-170 |
247 231-271 |
0/1 |
3.50 |
29:49 |
1:57 |
7:48 |
142 141-145 |
1107 |
169 168-170 |
249 244-268 |
4/4 |
3.75 |
31:54 |
2:05 +5
|
8:19 |
141 138-145 |
1173 |
168 138-172 |
249 116-292 |
1/3 |
4.00 |
33:52 |
1:58 |
7:54 |
142 133-144 |
1121 |
169 168-170 |
248 238-269 |
3/1 |
4.25 |
35:50 |
1:58 |
7:51 |
141 139-143 |
1108 |
169 166-170 |
248 238-266 |
3/1 |
4.50 |
37:51 |
2:01 |
8:03 |
146 143-149 |
1174 |
169 168-170 |
262 230-322 |
6/0 |
4.75 |
39:53 |
2:03 |
8:12 |
145 142-148 |
1188 |
168 166-170 |
249 230-269 |
8/0 |
5.00 |
41:51 |
1:58 |
7:50 |
142 139-145 |
1113 |
168 166-170 |
243 220-259 |
0/5 |
5.10 |
42:38 |
47 |
7:53 |
141 139-142 |
1111 |
168 162-170 |
244 233-255 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
167 |
5.1 |
42:24 |
8:19 |
Walk |
0.5 |
132 |
0 |
12 |
46:01 |
Still |
0.1 |
- |
- |
2 |
- |
Lovely weather for a run.
Tis indeed. We've been so blessed with a long, dry, clear summer and autumn this year. Ironically, we need some rain.
Even though we have had quite a bit after a few warm days the off road paths near me are nearly all dry
Here’s summer slowly arriving strange. Well run!
Frost! Yesterday was the first day I've needed sunblock here!
Nice and steady looking run.
Cranked up the fire for the first time this year, last night. About 5 degrees outside and nice and cosy inside.
I’m chopping firewood from a tree I took down last week, preparing for winter at least