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Sun 2nd Mar 2025 at 10:09am by Mark J 🇳🇿

Run > Long Run
  • Not good
  • v warm
  • Time
    3:01:50
  • Miles
    19.88
  • Min/mi
    9:09
  • Pacing
    64.9%
  • WAVA
    58.66
  • Stride(cm)
    108
  • Cals
    2058
  • Watts
    215
  • Cadence
    163
  • BPM
    132
  • %MHR
    76.5
  • B/mi
    1210
  • Asc(m)
    260
  • Hillscore
    11
  • Surface
    Trail

Notes & Comments

32k Long Trail Run

Well that one gets chalked up as being awful. I wasn't right for this one from the moment I woke up. Still feeling mildly cold ridden and it's definitely been a big week for me. But I guess these are the ones that either make us or break us.

My body was feeling quite tense and it took a good 45 minutes for me to relax into this one. Accordingly, I definitely started slower than usual. After this, things to loosen up but not for long and by the half way point my head was telling me to stop and rest. That seemed ridiculous after only 16k or so, as I never take a rest or walk etc, so I carried on. I kept playing this mental battle until I had about 7k to go and then I just caved. I took a few minutes stop to recover before starting to walk for a bit. Then back into a gentle jog. I ended up walking two more times, which is a first for me but I kept the watch going as this all counts and goes towards our lessons learned.

Not sure what the reasons were for the performance or lack there of today, as I'd fuelled in exactly the same manner as last weekend when I felt good, but we'll go again and see if I can work it out. Maybe just the cumulative effect of a big week. Next week's is bigger, yikes. I also wasn't really feeling the ruttier trail sections of this run as they didn't really help to give me any rest on the downhills.

Aches and pains: Right piriformis 2-3

Shoes: On CloudUltra

Activity temperature via POD 2: 20°C ~ 32°C
342 Training Load
-- from COROS

1) 1km - 5:28(5:28/km) 114/125bpm [623b/km] 50cal 209/W 10.98/11.57kmph
2) 30km - 2:49:27(5:39/km) 133/145bpm [751b/km] 1932cal 216/W 10.62/13.69kmph
3) 1km - 6:56(6:56/km) 128/138bpm [887b/km] 76cal 183/W 8.65/11.54kmph
5:28 2:49:27 6:56
Ness
Oh dear! Hope next week is better.
3M
😒 Hope you can pin down a "cause". Some runs are "just like that" though, in my experience. Hang on in there.
Jaks
Nice mileage though.

Some runs are like that. Next one will be great 😀
usc215 🇩🇪
that was a strong mental training... and the physical strength is sure to return soon 😅
Mark J 🇳🇿
Cheers, all. Yup, we have them. Let's how it's just a minor slip rather than anything else. I suspect so. 😁
riggys99
Easy couple of days and put it down as one of those days
Fenland Flier
I can remember an 18 miler I did like that but I walked an awful lot more, the more I walked the less I wanted to run, the last few miles were terrible. I had to phone my wife, explain I was ok but going to be late home.
Mark J 🇳🇿
Yup, certainly felt like that.
Fenland Flier
It'll be alright next time out.
Rosehip
There's always one grotty long run!
life stress adds to training stress more than you'd imagine too x
tipsku
Solid long run, sounds like you had to react to some unexpected issues. I think you did well to listen to your body. You got it done despite not feeling great. Miles in the legs, hay in the barn. Days like these just happen in training

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 5:29 5:29 8:49 114 -125 1006 161 0-168 207 -231 33/15
19.26 2:57:42 2:52:13 +3 9:14 133 92-145 1229 164 0-174 216 0-355 286/280
19.88 3:04:36 6:54 +1 11:10 128 110-138 1429 150 110-170 182 88-245 13/0
19.88 3:04:36 0 +1 0 136 136-136 NAN 166 166-166 225 225-225 0/0

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
    25 3.1% 9:28
    23 1.3% 10:15
    18 2.2% 8:51
    15 3.1% 9:04
    13 5.1% 9:30
    11 2.7% 8:35

  • Cadence Distribution

    163 avge / 174 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.2 166 19.2 2:52:03 8:56
    Walk 6.8 113 0.6 12:33 19:32
    Still 0.0 - - 2 -

  • Power Distribution

    215W (355 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:05 43.02% More
    800m 4:03 8:08 50.81% More
    1km 5:05 8:10 53.27% More
    Mile 8:15 8:15 56.66% More
    5k 26:20 8:29 58.75% More
    5 miles 42:41 8:32 59.21% More
    10k 53:18 8:35 59.24% More
    10 miles 1:26:40 8:40 59.90% More
    Half 1:53:47 8:41 60.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:39 7:39 61.16
    5km 25:25 8:11 60.86
    5M 42:06 8:25 60.02
    10km 53:00 8:32 59.58
    10M 1:27:46 8:47 59.14
    Half 1:56:52 8:55 58.65
    20M 3:03:00 9:09 58.66
    Mara 4:03:38 9:18 58.95

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