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Thu 23rd Jan 2025 at 12:28pm by Mark J 🇳🇿

Run > Strides
  • Time
    58:42
  • Miles
    6.98
  • Min/mi
    8:25
  • Pacing
    26.3%
  • WAVA
    60.85
  • Stride(cm)
    114
  • Cals
    679
  • Watts
    236
  • Cadence
    167
  • BPM
    132
  • %MHR
    77
  • B/mi
    1114
  • Asc(m)
    137
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

10k Easy with Strides

Two aims today. Keep the easy reps, super easy and well within HR and power targets. Use the short strides to practice race form.

The left leg doesn't appear to know what muscles it's pulled at the moment, so double tubey gripped and a mission to take the easy bits as relaxed and easy as possible. All seemed to hold up without issue. Which is a surprise as the lower area of my left quad was definitely not happy with me this morning.

I used the strides as an opportunity to concentrate on race form. Lifting my head and consequently kind of sitting higher in my stride and probably hitting more of a forefoot strike than I usually do. Nice feeling of almost gliding along. I'll play with that some more.

Aches and pains: Left leg (somewhere or other) 2-3. Right Piriformis 1

Shoes: Asics GlideRide 3. I have three pairs of these. Two wide fit and this pair of standard width. They're definitely tighter and make my feet go tingly if I run more than 10 or kms in them. So, these ones are definitely shorter distance shoes only, even though they're generally a very comfortable recovery shoe.

1) 1km - 5:28(5:28/km) 107/129bpm [586b/km] 47cal 225/W 10.96/14.58kmph
2) 4km - 20:34(5:09/km) 129/138bpm [663b/km] 229cal 236/W 11.67/17.31kmph
3) 0.09km - 20(3:31/km) 137/142bpm [482b/km] 4cal 335/W 17.04/17.39kmph
4) 0.15km - 50(5:32/km) 144/146bpm [796b/km] 11cal 244/W 10.85/17.56kmph
5) 0.09km - 20(3:36/km) 143/145bpm [516b/km] 4cal 305/W 16.64/17.23kmph
6) 0.15km - 50(5:29/km) 146/149bpm [801b/km] 11cal 228/W 10.94/16.98kmph
7) 0.09km - 20(3:37/km) 142/145bpm [513b/km] 4cal 298/W 16.61/17.73kmph
8) 0.15km - 50(5:33/km) 145/149bpm [804b/km] 11cal 232/W 10.82/17.91kmph
9) 0.09km - 20(3:32/km) 141/146bpm [497b/km] 4cal 311/W 17.01/18.18kmph
10) 0.15km - 50(5:26/km) 147/150bpm [799b/km] 11cal 224/W 11.04/17.56kmph
11) 0.1km - 20(3:29/km) 144/146bpm [501b/km] 4cal 318/W 17.25/18.27kmph
12) 0.15km - 50(5:32/km) 147/149bpm [813b/km] 11cal 230/W 10.85/18.27kmph
13) 4km - 21:26(5:21/km) 138/149bpm [739b/km] 263cal 236/W 11.2/13.09kmph
14) 1km - 5:23(5:23/km) 136/146bpm [733b/km] 65cal 226/W 11.14/14.12kmph
5:28 20:34 20 50 20 50 20 50 20 50 20 50 21:26 5:23
riggys99
Nice strides and form work
Mark J 🇳🇿
Chur!

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 9:46 9:46 +2 15:43 106 -129 1666 157 0-168 223 -370 47/14
3.11 30:20 20:35 8:17 129 119-138 1068 168 162-176 236 163-352 47/63
3.16 30:41 20 5:50 138 132-143 804 183 176-186 335 252-381 3/0
3.25 31:30 49 9:00 144 142-146 1296 166 162-184 244 208-385 1/1
3.31 31:49 19 5:45 143 142-146 823 183 174-184 306 212-344 1/0
3.40 32:38 49 8:57 146 142-149 1306 165 162-182 227 202-341 0/0
3.46 32:57 19 5:38 143 141-145 806 184 174-186 298 211-345 0/0
3.55 33:47 50 8:56 145 137-149 1296 166 162-184 234 194-358 1/1
3.61 34:06 19 5:43 142 137-146 812 185 176-186 313 213-364 0/2
3.70 34:55 49 8:53 147 144-150 1306 165 162-184 224 170-363 2/2
3.76 35:15 20 5:36 144 144-146 805 184 166-186 313 205-363 1/2
3.85 36:05 50 8:56 147 143-149 1314 167 164-186 232 168-366 1/2
6.34 57:29 21:24 8:37 138 129-149 1189 167 164-170 235 153-334 63/43
6.96 1:02:52 5:23 +1 8:41 136 126-146 1180 166 154-188 226 155-301 14/15

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    48 2.9% 8:51
    45 2.9% 8:56
    14 2.3% 8:54
    13 4.1% 9:02
    13 1.6% 8:17

  • Cadence Distribution

    167 avge / 188 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.7 167 7 1:02:11 9:01
    Walk 0.1 66 0 4 INF:00:00
    Still 0.1 - - 4 -
    Pause 1.0 - - 40 -

  • Power Distribution

    236W (385 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:47 51.23% More
    800m 3:36 7:14 57.12% More
    1km 4:36 7:24 58.22% More
    Mile 7:36 7:36 59.73% More
    5k 24:49 7:59 62.32% More
    5 miles 41:10 8:14 61.36% More
    10k 51:47 8:20 60.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 60.69
    5km 24:53 8:01 62.17
    5M 41:13 8:15 61.28
    10km 51:54 8:21 60.84
    10M 1:25:56 8:36 60.82
    Half 1:54:25 8:44 60.02
    20M 2:59:10 8:58 60.73
    Mara 3:58:32 9:06 60.83

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