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Sun 23rd Mar 2025 at 9:42am by tipsku

Run > Long Run
  • Not good
  • breezy
  • Time
    3:14:47
  • Miles
    18.75
  • Min/mi
    10:23
  • Pacing
    38.4%
  • WAVA
    49.62
  • Stride(cm)
    88
  • Cals
    1538
  • Cadence
    176
  • BPM
    123
  • %MHR
    66.8
  • B/mi
    1276
  • Asc(m)
    92
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

P&D w9, d7: 25k easy LR, 5k R/W

And another post-race slow long run, this time in the forest which was much nicer than the run in the city last weekend. My stomach wasn't happy about the early hour so I needed a long time to get going. Kudos to Olivia having the patience of a saint with my queasy waffling penguin self. After about 5 miles, I finally felt a bit better so the next 7 miles were quite pleasant until my adductors, obturators and my pelvis in general requested a divorce. Every mile felt worse so I made a call at 14 miles that I wouldn't push on to 20 miles. It wouldn't be beneficial to me at all, cardiovascular adaptations are marginal after 2 and a half hours and my legs can normally handle the distance but my pesky pelvis wasn't having it. The injury risk increased the longer I would try to run so I switched to run/walk after 25k, going into ultra mode. The hill at Panometer felt like Everest and I was reduced to the infamous death march.

I'm glad I made it home but I am a bit worried about the aches and pains that turned from a dull ache into stabbing pain towards the end. Definitely the right call to end the run at 25k and just waddle home. I'm so glad it's taper time now!

1) 0.62mi - 6:45(10:52/mi) 119/128bpm [1293b/mi] 51cal
2) 0.62mi - 6:24(10:18/mi) 120/127bpm [1236b/mi] 49cal
3) 0.62mi - 6:24(10:18/mi) 119/129bpm [1225b/mi] 47cal
4) 0.62mi - 6:09(9:53/mi) 125/131bpm [1236b/mi] 49cal
5) 0.62mi - 6:10(9:55/mi) 124/130bpm [1229b/mi] 48cal
6) 0.32mi - 3:07(9:52/mi) 126/130bpm [1243b/mi] 25cal
7) 0.62mi - 6:14(10:02/mi) 126/131bpm [1264b/mi] 47cal
8) 0.62mi - 6:00(9:40/mi) 127/132bpm [1227b/mi] 47cal
9) 0.62mi - 6:14(10:03/mi) 126/134bpm [1265b/mi] 47cal
10) 0.62mi - 5:59(9:38/mi) 128/131bpm [1233b/mi] 49cal
11) 0.62mi - 6:11(9:56/mi) 124/131bpm [1232b/mi] 52cal
12) 0.62mi - 6:06(9:49/mi) 126/130bpm [1237b/mi] 51cal
13) 0.62mi - 6:01(9:41/mi) 126/133bpm [1220b/mi] 49cal
14) 0.62mi - 5:57(9:35/mi) 128/133bpm [1227b/mi] 52cal
15) 0.62mi - 5:55(9:31/mi) 127/134bpm [1209b/mi] 54cal
16) 0.37mi - 3:34(9:37/mi) 129/134bpm [1241b/mi] 33cal
17) 0.18mi - 1:57(11:05/mi) 114/131bpm [1264b/mi] 14cal
18) 0.62mi - 6:19(10:10/mi) 124/130bpm [1260b/mi] 54cal
19) 0.62mi - 5:58(9:37/mi) 127/131bpm [1220b/mi] 52cal
20) 0.62mi - 6:09(9:54/mi) 126/131bpm [1247b/mi] 53cal
21) 0.62mi - 6:10(9:55/mi) 126/132bpm [1249b/mi] 53cal
22) 0.62mi - 6:23(10:17/mi) 123/129bpm [1265b/mi] 52cal
23) 0.62mi - 6:33(10:32/mi) 123/128bpm [1295b/mi] 49cal
24) 0.62mi - 6:18(10:09/mi) 126/132bpm [1279b/mi] 53cal
25) 0.62mi - 6:12(9:58/mi) 126/131bpm [1256b/mi] 55cal
26) 0.62mi - 6:08(9:53/mi) 127/131bpm [1254b/mi] 56cal
27) 0.33mi - 3:14(9:55/mi) 129/134bpm [1278b/mi] 28cal
28) 0.62mi - 7:11(11:34/mi) 116/131bpm [1342b/mi] 52cal
29) 0.62mi - 8:18(13:22/mi) 113/128bpm [1510b/mi] 56cal
30) 0.62mi - 8:15(13:17/mi) 112/128bpm [1488b/mi] 52cal
31) 0.62mi - 7:04(11:22/mi) 119/125bpm [1353b/mi] 50cal
32) 0.62mi - 7:34(12:11/mi) 114/125bpm [1388b/mi] 45cal
33) 0.17mi - 1:54(11:28/mi) 119/123bpm [1365b/mi] 14cal
6:45 6:24 6:24 6:09 6:10 3:07 6:14 6:00 6:14 5:59 6:11 6:06 6:01 5:57 5:55 3:34 1:57 6:19 5:58 6:09 6:10 6:23 6:33 6:18 6:12 6:08 3:14 7:11 8:18 8:15 7:04 7:34 1:54
riggys99
Hope the aches and pains are short lived.
usc215 🇩🇪
there are such days... ;) take care... taper time will help! 😅
tipsku
Thank you ☺️ I hope that I'm feel better after a few easy days with just some gentle movement, walking and cycling.
Velociraptor
Well toughed out! I hope you recover well and have a good taper.
Mark J 🇳🇿
Here we go then, taper tantrums right on que. Rest well and don't let it get to your head too much.
tipsku
Thank you :-) It was a bit of a reality check - the training block had gone so well so it was time to have a little wobble.

I've run the highest mileage ever in this block, averaging 58.9 mpw since the end of January and 50 mpw since the beginning of December, 55 mpw for 16 weeks. The hay is in the barn, I'll focus on recovery and keeping some zap in the legs - some selected speed and tempo work but no more runs over 2 hours after today.
Mark J 🇳🇿
Yes, similar here. I think my longest one after yesterday is about a 1:50. I'll dial back the strength training too about 10 days out and try to enjoy the downtime.

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.62 6:45 6:45 10:51 119 68-128 1292 173 0-182 24/4
1.24 13:48 7:03 +2 11:22 120 90-127 1364 177 0-194 13/14
1.86 20:22 6:34 +2 10:35 119 101-129 1260 178 0-192 8/15
2.48 26:30 6:08 9:53 125 115-131 1236 183 178-192 10/14
3.10 32:39 6:09 9:55 124 115-130 1229 185 178-190 8/8
3.42 35:45 3:06 9:51 126 121-130 1242 186 184-190 3/3
4.04 41:59 6:14 10:03 126 121-131 1267 185 180-188 9/9
4.66 47:58 6:00 9:40 127 120-132 1227 185 180-192 7/8
5.28 54:13 6:14 10:03 126 119-134 1265 183 166-188 10/11
5.90 1:00:11 5:58 9:38 128 120-131 1233 183 180-188 7/9
6.52 1:06:21 6:10 9:56 124 119-131 1233 183 178-188 7/9
7.14 1:12:26 6:06 9:49 126 119-130 1237 182 178-188 10/10
7.76 1:18:27 6:01 9:41 126 118-133 1220 181 176-186 13/9
8.38 1:24:24 5:57 9:35 128 122-133 1227 183 172-188 9/9
9.00 1:30:18 5:54 9:31 127 120-134 1209 183 176-188 12/12
9.37 1:33:51 3:33 9:37 129 126-134 1241 183 178-186 8/6
9.54 1:41:32 7:41 +1 43:59 114 75-131 5014 176 0-218 4/11
10.16 1:47:51 6:18 10:11 124 113-130 1262 180 176-188 12/9
10.78 1:53:48 5:58 9:37 127 121-131 1220 181 176-186 12/12
11.41 1:59:57 6:09 9:54 126 122-131 1247 180 174-190 12/10
12.03 2:06:06 6:09 9:55 126 121-132 1249 179 166-186 9/12
12.65 2:12:29 6:23 10:17 123 118-129 1264 180 174-184 8/11
13.27 2:19:01 6:32 10:32 123 119-128 1295 179 170-184 12/11
13.89 2:25:18 6:17 10:09 126 121-132 1279 179 174-184 9/9
14.51 2:31:29 6:11 9:58 126 122-131 1256 179 168-190 11/12
15.13 2:37:37 6:07 9:52 127 121-131 1254 179 174-182 12/12
15.45 2:40:50 3:13 9:53 129 125-134 1276 180 174-184 4/5
16.07 2:51:44 10:54 +1 17:35 116 89-131 2039 161 102-194 12/13
16.69 3:00:02 8:18 13:22 113 93-128 1510 144 100-190 17/6
17.31 3:08:16 8:14 13:17 112 94-128 1487 145 112-182 21/9
17.93 3:15:19 7:03 11:22 119 112-125 1353 172 114-178 8/12
18.55 3:24:20 9:01 +4 14:34 114 84-125 1660 159 0-184 7/15
18.72 3:26:14 1:54 +1 11:33 119 114-123 1374 175 168-180 4/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 1.2% 13:10
    21 1.9% 10:48

  • Cadence Distribution

    176 avge / 218 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.2 180 18.1 3:05:28 10:43
    Walk 5.9 119 0.7 12:44 18:26
    Still 0.2 - - 22 -
    Pause 3.7 - - 8:01 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:16 9:06 39.93% More
    800m 4:41 9:25 42.61% More
    1km 5:52 9:27 44.18% More
    Mile 9:31 9:31 46.30% More
    5k 29:59 9:39 50.05% More
    5 miles 48:37 9:43 50.26% More
    10k 1:00:38 9:46 50.31% More
    10 miles 1:44:05 10:24 48.21% More
    Half 2:15:32 10:21 49.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:43 8:43 50.53
    5km 28:59 9:20 51.78
    5M 47:59 9:36 50.93
    10km 1:00:25 9:43 50.50
    10M 1:40:02 10:00 50.16
    Half 2:13:12 10:10 49.78
    20M 3:28:34 10:26 49.56
    Mara 4:37:42 10:36 49.14

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