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Sun 9th Mar 2025 at 2:15pm by Mark J 🇳🇿

Run > Long Run
  • Time
    2:59:21
  • Miles
    21.13
  • Min/mi
    8:29
  • Pacing
    93.5%
  • WAVA
    63.54
  • Stride(cm)
    113
  • Cals
    2090
  • Watts
    228
  • Cadence
    167
  • BPM
    134
  • %MHR
    77.7
  • B/mi
    1140
  • Asc(m)
    307
  • Hillscore
    14
  • Surface
    Trail

Notes & Comments

I was determined not to have a repeat of last week's long run where I walked three times over the last 7k or so. This week I set out at a deliberately slower pace to ensure my HR stayed in zone 2. I also felt better from the off as well today. So the early signs were all good. Although another warm day, heading up the Maitai and back at least have some areas of shade and also the odd cooler breeze coming through some of high sided and narrower sections.

Stuck with my same fueling strategy and everything seemed to roll well this week. Definitely and expectedly tired for the last 4k but this is the longest I've run since last April's marathon.

Tiered and hungry now but otherwise, all good.

Aches and pains: Groin/bladder 3-4. Still an issue. Nothing what if any note, today at least.

Shoes: Asics GlideRide 3. Bloody sole has given way in this pair and they're still only just wearing in. Unusual for these as I've had numerous pairs and they've been great to date.

Activity temperature via POD 2: 21°C ~ 29°C
382 Training Load
-- from COROS

1) 1km - 5:22(5:22/km) 117/127bpm [629b/km] 51cal 211/W 11.17/11.61kmph
2) 32km - 2:48:05(5:15/km) 135/145bpm [709b/km] 1967cal 229/W 11.42/15.39kmph
3) 1km - 5:54(5:54/km) 139/142bpm [819b/km] 72cal 213/W 10.18/11.61kmph
5:22 2:48:05 5:54
allmatthew
It's always good running when doing 20 miles plus - well done!
Ness
Glad it went better than last week. Well done 👍
usc215 🇩🇪
nice LR, well done!
Rosehip
v good miles :)
Mark J 🇳🇿
Cheers, all. Appreciate the support, as always. Fetch is lovely place to hang out.
riggys99
Great long run. Glad it went better than last week. Any chance you can send the trainers back ?
Mark J 🇳🇿
I'm going to email Asics NZ as I use numerous pairs in my rotation that are all great. Do we'll see.
Fenland Flier
Great long run, last week was just one of those days.
Mark J 🇳🇿
Thanks. It would seem so.
riggys99
Worth a try

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 5:23 5:23 8:40 116 -127 1006 162 0-168 209 -233 31/17
20.50 2:53:33 2:48:10 +1 8:27 135 118-145 1142 167 116-224 229 0-371 336/339
21.12 2:59:26 5:53 +1 9:30 139 130-142 1320 166 164-172 213 194-229 15/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 3.4% 9:07
    25 3.2% 9:01
    16 2.0% 8:33
    14 3.1% 9:05
    13 5.0% 9:24
    12 1.6% 9:34

  • Cadence Distribution

    167 avge / 224 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 167 21.1 2:59:24 8:30
    Walk 0.0 130 0 3 20:07
    Still 0.0 - - 1 -

  • Power Distribution

    228W (371 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:20 47.38% More
    800m 3:44 7:30 55.04% More
    1km 4:42 7:34 57.58% More
    Mile 7:48 7:48 60.05% More
    5k 24:55 8:01 62.07% More
    5 miles 40:34 8:07 62.29% More
    10k 50:42 8:10 62.28% More
    10 miles 1:23:11 8:19 62.40% More
    Half 1:50:05 8:24 62.79% More
    20 miles 2:49:07 8:27 63.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:04 7:04 66.21
    5km 23:30 7:34 65.83
    5M 38:55 7:47 64.93
    10km 49:00 7:53 64.44
    10M 1:21:09 8:07 63.97
    Half 1:48:03 8:15 63.44
    20M 2:49:12 8:28 63.45
    Mara 3:45:16 8:36 63.76

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