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Fri 7th Mar 2025 at 5:45pm by Mark J 🇳🇿

Run > Tempo
  • Time
    1:38:07
  • Miles
    13.44
  • Min/mi
    7:18
  • Pacing
    91.8%
  • WAVA
    72.31
  • Stride(cm)
    128
  • Cals
    1185
  • Watts
    260
  • Cadence
    172
  • BPM
    137
  • %MHR
    79.4
  • B/mi
    1002
  • Asc(m)
    57
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

21.1k Tempo with 13k @MP

Couple of aims for this one. Run with a Spotify Playlist of tracks at 87bpm to give me my target marathon cadence of 174bpm. Secondly, test out an additional data screen with some sense checking metrics following last Sunday's not so great long run.

The playlist thing worked fairly well, although I had to skip a few tracks that just didn't make sense, cadence wise. I was looking for a good average across the 13k rep and although overall it averaged out at 174 cadence, there was a bit of variation across a few kms. Not sure I'll stick with this approach. Maybe I'll have another go or two before deciding.

The data screen worked well. Last Sunday, I found that once I'd hit the mental wall and had to walk a few times, I lost where I was at with fueling etc. So all I've done with the extra screen is add a few metrics that will allow me to double check exactly where I am at in a any given session. I refer to it a few times tonight, just to see if it had the desired effect. Happy to keep this one set up. I don't have my data screens scrolling as invariably the one I want is never there when I look at my watch so I scroll to the ones I want manually as and when required. It works for me.

The run itself was great tonight, although I was possibly a little too quick in tempo rep. I'll have to knock that back again to get closer to my target pace. But it's a nice problem to have at this stage of my training plan. Felt comfortable all the way through and no major concerns. A 1:35 HM in there with 9k at easy pace. Very pleased with that.

Aches and pains: Groin2-3. Right piriformis 1.

Shoes: Asics MetaSpeed Sky+. Testing race shoes out tonight. Jury still out if these will be race day footwear.

Activity temperature via POD 2: 22°C ~ 28°C
240 Training Load
-- from COROS

1) 1.2km - 6:12(5:10/km) 112/123bpm [579b/km] 55cal 210/W 11.6/12.24kmph
2) 5km - 24:33(4:55/km) 124/129bpm [609b/km] 253cal 238/W 12.22/14.06kmph
3) 13km - 55:23(4:16/km) 145/152bpm [618b/km] 724cal 277/W 14.08/15.13kmph
4) 1km - 4:55(4:55/km) 144/149bpm [709b/km] 64cal 253/W 12.19/14.23kmph
5) 1km - 4:48(4:48/km) 143/145bpm [687b/km] 61cal 256/W 12.48/13.04kmph
6) 0.43km - 2:16(5:14/km) 139/142bpm [727b/km] 28cal 243/W 11.47/12.29kmph
6:12 24:33 55:23 4:55 4:48 2:16
riggys99
Sounds like a great productive run.

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.
0.75 6:13 6:13 8:21 111 -123 926 164 0-206 209 -241 49/25
3.85 30:46 24:32 7:54 124 117-129 980 169 132-174 238 114-325 32/49
11.93 1:26:07 55:22 6:51 145 128-152 994 174 152-190 277 208-328 60/59
12.55 1:31:03 4:55 7:56 144 140-149 1143 168 160-176 253 202-371 17/3
13.17 1:35:50 4:47 +1 7:44 143 141-145 1105 172 168-178 255 51-273 12/0
13.43 1:38:04 2:13 +1 8:22 139 133-142 1163 168 160-176 241 0-265 6/1
13.43 1:38:04 0 +1 0 140 140-140 NAN 160 160-160 229 229-229 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.3% 7:57

  • Cadence Distribution

    172 avge / 206 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 171 13.4 1:37:59 7:18
    Walk 0.2 148 0 9 13:03
    Still 0.0 - - 2 -

  • Power Distribution

    260W (371 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:38 52.39% More
    800m 3:20 6:42 61.69% More
    1km 4:10 6:43 64.88% More
    Mile 6:45 6:45 69.39% More
    5k 21:10 6:49 73.06% More
    5 miles 34:08 6:50 74.03% More
    10k 42:28 6:50 74.35% More
    10 miles 1:10:28 7:03 73.67% More
    Half 1:35:11 7:16 72.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:15 6:15 74.86
    5km 20:46 6:41 74.49
    5M 34:24 6:53 73.46
    10km 43:19 6:58 72.89
    10M 1:11:43 7:10 72.38
    Half 1:35:29 7:17 71.79
    20M 2:29:32 7:29 71.79
    Mara 3:19:05 7:36 72.15

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