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Sun 17th Mar 2024 at 8:33am by Mark J 🇳🇿

Run > General
  • Amazing
  • Time
    3:27:38
  • Miles
    22.37
  • Min/mi
    9:17
  • Pacing
    80.6%
  • WAVA
    58.54
  • Stride(cm)
    107
  • Cals
    2249
  • Watts
    214
  • Cadence
    163
  • BPM
    132
  • %MHR
    76.6
  • B/mi
    1223
  • Asc(m)
    358
  • Hillscore
    24
  • Surface
    Trail

Notes & Comments

36k Zone 2 Long Run

36 glorious, mostly trail, mostly zone 2 kilometres. Perfect conditions out there this morning. Lovely temperature, clear blue skies. Just glorious.

Simple aims for today's run. Keep it zone 2, allowing for hilly bits, obviously. Tick. Complete 36km. Tick. Test out a couple of new caffeine gels later in the run. Tick. Try out my new , hastily put together "Miles of marathon smiles" playlist. Tick.

open.spotify.com

Really enjoyed today's run. Kept it as steady as I could, taking in to account a few small hills and a bloody short river crossing just before the half way point. Wet foot job as I lost my balance but no major issue. Kept it to trails as much as I could and just smiled the whole way round. Felt strong all the way, which is great as I have naturally been struggling for the last two or three kms as I've been increasing my distances recently. But today, no issues at all. Feeling surprisingly fresh as I write this. Another confidence boosting run, this time for distance, to end what has been a great week of running for me. 5 weeks to go. Bring it on.

Aches and pains: Right piriformis 1/2. Felt some referred pain down the right side of my leg when I started out this morning, all the way into the achilles. But all good once I was settled in to the run.

Shoes: On CloudUltra

1) 1km - 5:51(5:51/km) 113/126bpm [662b/km] 50cal 197/W 10.26/10.84kmph
2) 34km - 3:15:53(5:46/km) 132/145bpm [760b/km] 2128cal 214/W 10.4/13.33kmph
3) 1km - 5:53(5:53/km) 141/144bpm [831b/km] 71cal 216/W 10.2/10.98kmph
5:51 3:15:53 5:53
3M
Verry nice!
riggys99
Nice run bet you enjoyed the second half more than the first looking at the elevation profile. Good work
Mark J 🇳🇿
Cheers, gentlemens. Loved that one. Big smiles all round.
Fenland Flier
The base building is done, longest run and felt great, the base building has done it's job. Very nice job and yes a great confidence boost.
Mark J 🇳🇿
Cheers FF, certainly feels like the base is ready now. Couple of slightly longer ones left, with a touch of MP in there before the taper starts. Let's see how those go.
Fenland Flier
You're doing more than 36k? Personally I don't think you need to but it's your plan and you know what you want from it so I can only wish you the best with it 🏃🏃
Bowman 🇸🇪
Great run mark, I really love those LR that feels like that.
Me, on the other hand, don’t think the slightly longer ones are that bad, it’s after 32-35km the marathon starts. It’s nice to have met those demons beforehand too :)
Mark J 🇳🇿
I hear you FF but I'm trusting in the plan. Ben Parkes didn't let me down with my halves last year, so I'm all in now 😁
Oscar the Grouch
That's a serious run, well done. We haven't seen the sun in 6 months and it's a bloody slog!
Mark J 🇳🇿
I now to your considerably higher annual mileage.
ThunderFeet
Well done Mark J. 👏
I'd love to have trained more on the trails but it's been just too wet this year

I got wet feet on the lanes today but at least it was mostly runnable.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.62 5:52 5:52 9:26 112 -126 1056 157 0-164 196 -245 41/14
21.75 3:23:45 3:17:54 +5 9:22 132 106-145 1236 162 0-208 214 0-352 374/384
22.37 3:29:39 5:54 +1 9:31 141 131-144 1343 163 162-166 216 189-261 15/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    39 3.2% 9:51
    35 3.3% 9:53
    29 2.4% 9:31
    27 1.5% 9:26
    23 5.1% 10:58
    23 3.0% 9:43

  • Cadence Distribution

    163 avge / 208 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.9 163 22.3 3:25:19 9:17
    Walk 1.2 102 0.1 2:34 30:12
    Still 0.1 - - 8 -
    Pause 0.8 - - 1:39 -

  • Power Distribution

    214W (352 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:55 43.67% More
    800m 4:05 8:12 50.00% More
    1km 5:05 8:11 52.15% More
    Mile 8:17 8:17 54.36% More
    5k 26:04 8:23 58.87% More
    5 miles 42:29 8:30 58.93% More
    10k 53:16 8:34 58.74% More
    10 miles 1:28:04 8:48 58.81% More
    Half 2:01:28 9:16 56.44% More
    20 miles 3:07:16 9:22 57.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:42 7:42 58.50
    5km 25:37 8:15 59.89
    5M 42:25 8:29 59.02
    10km 53:24 8:36 58.60
    10M 1:28:26 8:51 58.56
    Half 1:57:45 8:59 57.78
    20M 3:04:24 9:13 58.46
    Mara 4:05:30 9:22 58.56

Photos


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