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Mon 17th Mar 2025 at 1:35pm by Mark J 🇳🇿

Run > Easy
  • warm
  • Time
    1:03:17
  • Miles
    8.09
  • Min/mi
    7:49
  • Pacing
    95.1%
  • WAVA
    65.85
  • Stride(cm)
    119
  • Cals
    719
  • Watts
    242
  • Cadence
    173
  • BPM
    133
  • %MHR
    77.2
  • B/mi
    1044
  • Asc(m)
    55
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

13k Zone 2 Base Run

Returning to normal it would seem. An easier effort today, albeit a little rushed because of work commitments, sheesh, work, who needs it.

Mild piriformis niggle 1.

Shoes: Asics GlideRide 3

Activity temperature via POD 2: 25°C ~ 30°C
127 Training Load
-- from COROS

1) 1km - 5:01(5:01/km) 113/123bpm [567b/km] 44cal 218/W 11.97/12.81kmph
2) 11km - 52:48(4:48/km) 135/142bpm [648b/km] 609cal 244/W 12.5/13.85kmph
3) 1km - 5:17(5:17/km) 140/141bpm [740b/km] 64cal 237/W 11.35/11.73kmph
4) 0.03km - 11(7:00/km) 138/138bpm [967b/km] 2cal 199/W 8.57/11.15kmph
5:01 52:48 5:17 11
riggys99
Good to see things getting back to normal. Yeah work gets in the way of all the important stuff
Mark J 🇳🇿
Cheers. Bloody job. Hate it, its stressful, especially at the moment but it pays well, and I can be quite flexible, usually.
riggys99
Sounds like you have had some stresses at work from other threads you post on. I change jobs in May to what should be a less stressful job (as fast as nursing goes). My wife is hopefully taking early retirement then as well so I will get more time not picking her up from work in the evening. Applied to be a lottery millionaire again today but so far not even got an interview.

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 5:01 5:01 8:05 112 -123 905 165 0-208 216 -245 41/21
7.46 57:49 52:47 7:43 135 120-142 1043 173 168-178 244 197-279 64/59
8.08 1:03:05 5:16 +1 8:30 140 135-141 1189 168 166-170 236 220-250 15/0
8.09 1:03:15 10 +1 10:07 138 138-138 1396 165 164-166 171 0-216 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 142 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 1.4% 8:25

  • Cadence Distribution

    173 avge / 208 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 172 8.1 1:03:17 7:49
    Still 0.1 - - 2 -

  • Power Distribution

    242W (279 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:15 48.02% More
    800m 3:37 7:17 56.67% More
    1km 4:34 7:21 59.32% More
    Mile 7:27 7:27 62.87% More
    5k 23:23 7:32 66.16% More
    5 miles 37:57 7:35 66.58% More
    10k 47:32 7:39 66.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 67.81
    5km 22:57 7:23 67.41
    5M 38:00 7:36 66.50
    10km 47:51 7:42 65.99
    10M 1:19:14 7:55 65.51
    Half 1:45:29 8:03 64.98
    20M 2:45:11 8:16 64.99
    Mara 3:39:55 8:24 65.31

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