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Sat 22nd Mar 2025 at 9:31am by Mark J 🇳🇿

Run > Tempo
  • warm
  • Time
    1:56:36
  • Miles
    16.27
  • Min/mi
    7:10
  • Pacing
    91.5%
  • WAVA
    73.97
  • Stride(cm)
    132
  • Cals
    1473
  • Watts
    263
  • Cadence
    170
  • BPM
    143
  • %MHR
    82.8
  • B/mi
    1026
  • Asc(m)
    69
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

26k Long Run with Tempo

Good session that one and another beautiful day. Just about managed to get out before the warmth. Last long run as I head into the taper weeks. Today was about trialling my shiny new shoes at the cadence (171spm) I believe is the right tempo for race day. Shoes are great, really comfortable and no issues at all. I think Iʻm possibly still just a smidge over race pace at this cadence but I canʻt really see myself slowing that down any more. It may be a case of sticking at this cadence but just trying to relax just a tad to drop the stride length. But generally happy with where I am at.

Aches and pains: Right Piriformis 2

Shoes: Asics MetaSpeed Edge. Mmmmm new shoes. Like these ones lots. Added bonus is that Asics are also honouring their warranty for the GlideRide 3ʻs that gave out on me the other week. So a new replacement pair of those are on the way, too. Noice.

Activity temperature via POD 2: 17°C ~ 25°C
339 Training Load
-- from COROS

1) 1km - 5:15(5:15/km) 112/123bpm [588b/km] 46cal 210/W 11.43/12.12kmph
2) 2km - 9:58(4:59/km) 123/130bpm [613b/km] 100cal 229/W 12.04/12.9kmph
3) 21.1km - 1:30:23(4:17/km) 147/153bpm [630b/km] 1190cal 273/W 14.01/14.94kmph
4) 1km - 5:21(5:21/km) 143/150bpm [765b/km] 68cal 230/W 11.22/13.64kmph
5) 1km - 5:12(5:12/km) 141/144bpm [733b/km] 64cal 236/W 11.55/12.29kmph
6) 0.08km - 27(5:28/km) 142/142bpm [775b/km] 5cal 231/W 10.99/11.61kmph
5:15 9:58 1:30:23 5:21 5:12 27
riggys99
Looks like nice 13 miles at MP well run. Great HR for that section
Mark J 🇳🇿
Cheers, yes, happy with that one. My third fasted HM too.
riggys99
Great stuff
allmatthew
You know you're in good shape when you can casually drop a 1:30 half!
Mark J 🇳🇿
Thanks. Not sure there was much causal about it though 😂

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 5:16 5:16 8:29 112 -123 950 161 0-168 209 -232 45/17
1.86 15:13 9:57 8:01 123 116-130 986 171 166-174 229 181-251 4/25
14.97 1:45:35 1:30:22 6:54 147 83-153 1013 170 168-178 273 214-314 99/88
15.59 1:50:56 5:21 8:37 143 140-150 1232 166 162-172 230 195-269 13/1
16.21 1:56:07 5:11 +1 8:22 141 137-144 1179 166 162-168 236 61-259 15/1
16.26 1:56:33 26 +1 8:56 142 141-142 1270 167 164-168 220 0-248 3/0
16.26 1:56:33 0 +1 0 142 142-142 NAN 164 164-164 225 225-225 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.5% 8:27

  • Cadence Distribution

    170 avge / 178 max Stride Length: 132cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 169 16.3 1:56:37 7:10
    Still 0.0 - - 2 -

  • Power Distribution

    263W (314 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:35 52.78% More
    800m 3:19 6:40 62.04% More
    1km 4:09 6:40 65.27% More
    Mile 6:42 6:42 69.91% More
    5k 20:57 6:44 73.87% More
    5 miles 33:50 6:46 74.69% More
    10k 42:10 6:47 74.89% More
    10 miles 1:08:33 6:51 75.73% More
    Half 1:30:17 6:54 76.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:04 6:04 77.13
    5km 20:10 6:29 76.71
    5M 33:23 6:41 75.69
    10km 42:02 6:46 75.12
    10M 1:09:36 6:58 74.58
    Half 1:32:40 7:04 73.97
    20M 2:25:07 7:15 73.98
    Mara 3:13:13 7:22 74.34

Photos



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