Fri 12th Apr 2024 at 10:47am by Mark J 🇳🇿
Run > Easy
drizzle
-
Time
57:02
-
Miles
6.22
-
Min/mi
9:10
-
Pacing
95.7%
-
WAVA
54.87
-
Stride(cm)
107
-
Cals
581
-
Watts
212
-
Cadence
164
-
BPM
125
-
%MHR
72.8
-
B/mi
1149
-
Asc(m)
34
-
Hillscore
3
-
Surface
Road
Notes & Comments
9 comments
10k Zone 2 Easy Run
Pah!! Covid Smovid. I was supposed to be doing a 12k Tempo today but with the arrival of Covid volume III, I decided to take it really easy, if I was going to attempt to run at all today. Luckily there was a break in the weather bomb that's currently hitting Nelson, and the drugs were starting to kick in, so I thought, what the heck, let's see if I can get a few base km's in to keep the taper on track. So, the mission was simple; head out the door, warm up and go for a really gentle plod, keeping it in the lower half of zone 2, which for me is below 130bpm. If I started to stray, I was going to pull the plug, as risking anything this close to the marathon would have been silly. Fortunately, things stayed pretty much under control, as well as the weather holding for me to fit in 10 really gentle k's.
Feeling mildly snotty, with a sore throat but otherwise, know where near as bad as I was first thing this morning. Funny, but only a couple of years ago, there's just no way I would have been able to drag my arse out of bed, let alone go for a run. I am really appreciating being as fit as I currently am. I'm a world away from where I used to be, thankfully.
Aches and pains: Right piriformis 1/2. Must be enjoying the taper.
Shoes: Brooks Glycerin 20
1) 1km - 5:54(5:54/km) 111/122bpm [656b/km] 50cal 195/W 10.17/12.24kmph
2) 8km - 45:11(5:39/km) 127/135bpm [717b/km] 469cal 214/W 10.62/11.36kmph
3) 1km - 5:57(5:57/km) 127/130bpm [755b/km] 62cal 212/W 10.08/10.53kmph
|
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 |
2:30 |
2:30 |
9:58 |
104 69-114 |
1037 |
163 160-188 |
188 142-224 |
41/7 |
| 0.50 |
4:55 |
2:26 +6
|
9:43 |
116 110-119 |
1127 |
163 160-166 |
206 73-222 |
0/6 |
| 0.75 |
7:09 |
2:14 |
8:57 |
120 114-122 |
1073 |
165 164-166 |
211 195-220 |
0/5 |
| 1.00 |
9:23 |
2:13 |
8:54 |
123 116-126 |
1094 |
165 164-166 |
212 195-222 |
0/5 |
| 1.25 |
11:38 |
2:15 |
9:02 |
122 117-125 |
1102 |
165 164-166 |
206 188-219 |
2/8 |
| 1.50 |
13:53 |
2:15 |
8:59 |
121 119-127 |
1087 |
166 164-168 |
206 171-222 |
1/7 |
| 1.75 |
16:07 |
2:14 |
8:56 |
127 125-129 |
1136 |
166 164-168 |
216 200-234 |
0/3 |
| 2.00 |
18:24 |
2:16 |
9:06 |
125 123-126 |
1137 |
165 164-166 |
211 195-227 |
0/1 |
| 2.25 |
20:39 |
2:15 |
9:00 |
127 119-130 |
1143 |
164 162-166 |
215 208-242 |
2/1 |
| 2.50 |
22:55 |
2:16 |
9:04 |
130 125-133 |
1178 |
165 162-168 |
214 193-232 |
1/1 |
| 2.75 |
25:07 |
2:12 |
8:49 |
132 129-135 |
1164 |
166 164-166 |
220 204-241 |
5/4 |
| 3.00 |
27:25 |
2:18 |
9:13 |
128 124-133 |
1180 |
165 164-166 |
208 195-222 |
1/2 |
| 3.25 |
29:42 |
2:16 |
9:06 |
127 126-129 |
1155 |
164 162-166 |
213 205-226 |
2/2 |
| 3.50 |
31:59 |
2:17 |
9:08 |
126 123-126 |
1152 |
164 162-166 |
211 203-223 |
2/2 |
| 3.75 |
34:14 |
2:15 |
9:00 |
126 125-127 |
1135 |
163 162-166 |
214 209-234 |
0/1 |
| 4.00 |
36:31 |
2:17 |
9:09 |
129 125-133 |
1180 |
163 162-166 |
210 190-224 |
4/3 |
| 4.25 |
38:48 |
2:17 |
9:08 |
127 119-135 |
1159 |
164 162-166 |
214 195-249 |
0/1 |
| 4.50 |
41:02 |
2:14 |
8:55 |
128 117-132 |
1142 |
164 162-166 |
218 199-248 |
2/2 |
| 4.75 |
43:17 |
2:15 |
9:00 |
129 126-132 |
1162 |
164 162-166 |
215 200-232 |
2/0 |
| 5.00 |
45:35 |
2:18 |
9:11 |
129 126-133 |
1185 |
164 164-166 |
217 202-248 |
3/0 |
| 5.25 |
47:57 |
2:22 |
9:28 |
129 126-132 |
1222 |
163 160-166 |
215 190-253 |
5/0 |
| 5.50 |
50:18 |
2:21 |
9:26 |
128 126-132 |
1207 |
163 162-166 |
218 199-243 |
6/0 |
| 5.75 |
52:41 |
2:23 |
9:32 |
127 125-129 |
1212 |
161 160-162 |
212 193-227 |
5/0 |
| 6.00 |
55:06 |
2:24 |
9:38 |
127 125-130 |
1223 |
160 158-162 |
209 194-231 |
4/0 |
| 6.21 |
57:09 |
2:03 |
9:43 |
127 126-129 |
1233 |
160 158-162 |
217 199-232 |
6/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
163 |
6.2 |
57:07 |
9:12 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
| Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:11 |
8:47 |
39.33% |
More |
| 800m |
4:25 |
8:54 |
46.08% |
More |
| 1km |
5:32 |
8:54 |
47.97% |
More |
| Mile |
8:56 |
8:56 |
50.44% |
More |
| 5k |
28:00 |
9:01 |
54.79% |
More |
| 5 miles |
45:18 |
9:04 |
55.27% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:13 |
8:13 |
54.82 |
| 5km |
27:20 |
8:48 |
56.13 |
| 5M |
45:15 |
9:03 |
55.33 |
| 10km |
56:58 |
9:10 |
54.93 |
| 10M |
1:34:21 |
9:26 |
54.89 |
| Half |
2:05:37 |
9:35 |
54.16 |
| 20M |
3:16:42 |
9:50 |
54.81 |
| Mara |
4:21:53 |
10:00 |
54.89 |
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A nice steady run especially with covid, I hope you're not suffering with it and don't bugger yourself up with it by running.
Hope you’re feeling better. Good run
Cheers, gents. Yes, took an opportunity to get out and keep it really gentle.
Well done for doing a recovery plod. Nice feeling to be fit isn’t it
Cheers. Certainly is, although I'm flagging a little as the day goes on. Another nice early night for me
You do that, Rest, hydrate and eat well.
Flip. Not what you need. GWS.
Wasn't expecting to see that! Good control of the HR. Well done on a sensible run.
Thanking you.