Sat 27th Apr 2024 at 3:45pm by Mark J 🇳🇿

Run > Easy

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Time
35:26
Miles
3.86
Min/mi
9:11
Pacing
64.2%
WAVA
54.18
Stride(cm)
109
Cals
367
Watts
210
Cadence
160
BPM
127
%MHR
73.7
B/mi
1164
Asc(m)
35
Hillscore
3
Surface
Road

Notes & Comments

21 comments

6k Easy Run

First run back post marathon, just testing my legs out. I was going to wait until my next scheduled run on Tuesday but you know what itʻs like. I just needed to get out for some air.

Kept it really steady and simple. The legs felt great for the first 4k but definitely felt tiered the last couple. Nothing too strenuous at all. Bumped into a couple of friends out biking, nice to stop for a few minutes to chat along the way.

A beautiful sunny and slightly chilly afternoon. Iʻm still smiling from last Sundayʻs race. I kept drifting back to those closing moments and the rush and elation. I donʻt know that Iʻll ever top that for an overall race experience to be honest. Really special.

Another couple of days of rest before kicking in to a steadying maintenance schedule for three or four week. Iʻm thinking that Iʻll do a 5km threshold plan next to crack the sub 20 minute 5km barrier. Following up with a sub 1:30 half marathon plan to see if I can achieve that later this year. This is all up for debate over the coming weeks of course, no need to rush plans. I guess I need to consider what Iʻm going to do with my GFA marathon entry options, too. A major is very, very tempting and its a bucket list item so........

Aches and pains: Right Piriformis 2. Left knee 1/2

Shoes: Asics GlideRide 3

1) 1km - 5:47(5:47/km) 120/130bpm [695b/km] 55cal 192/W 10.38/11.29kmph
2) 4km - 22:24(5:36/km) 128/138bpm [717b/km] 235cal 213/W 10.71/11.69kmph
3) 1km - 6:01(6:01/km) 129/135bpm [776b/km] 64cal 211/W 9.97/10.49kmph
4) 0.21km - 1:14(6:00/km) 130/130bpm [779b/km] 13cal 214/W 10/10.44kmph

5:47 22:24 6:01 1:14

	Bowman 🇸🇪 Sub 3 for the taking in a near future perhaps, you obviously respond very well to the training, so just keep doing what you did and you are there in no time. Enjoy your post Mara feeling:)
	Mark J 🇳🇿 A sub 3. I doubt that's ever on the cards given my age. 12 minutes is a huge ask. But never say never, I guess.
	Fenland Flier 12 minutes, less than 30 seconds a mile or 18 seconds a km. It is a lot to knock off but as Bowman said you responded well to the training.
	Mark J 🇳🇿 Oh now look, you've got me thinking it might be possible. Bugger!!!
	riggys99 Never say never.
	Bowman 🇸🇪 Of course it’s possible Mark, yes it’s a few seconds per km now, but that will shave off steadily if you keep at it. If you just crush your planned 3:30 with one marathon block. Imagine what you will do after two or three of them.. I started out trying to se if it was possible to run sub 4h, and I doesn’t really respond well to training or have any kind of genetic talent for running unfortunately, so it takes some time for me. But maybe it helps to be stubborn and dedicated too
	Mark J 🇳🇿 I appreciate your votes of confidence.
	Fenland Flier I did sub 3.30 off up to 55 mile weeks (only 3) off 5 runs a week, if I had time for more miles I'm sure I could improve on that and tbh I'd love to but arthritis in my hips, time, work and a wife that thinks she already comes 2nd to my running (now only 3 days a week) is problematic to me achieving that.
	Mark J 🇳🇿 Yes, it's certainly a significant commitment isn't it? I'm about to lose my job which is an arse because I've had a lot of flexibility to fit lunch runs in with this current one. A new job will likely want more out of me, which is fair enough. I think the treadmill will finally have to get some use of I want to fit in enough running to achieve better than I already have.
	Fenland Flier Sorry about your job. Sounds like you'll be taking a leaf out of Bowman's book for training then.
	Bowman 🇸🇪 And that regime isn’t to bad
	Bowman 🇸🇪 But sorry about your job, not a fun situation.
	tipsku Nice return to running. I felt that way on Thursday, too. My legs were fine but I was tired too didn't do more than 5k. I'm sorry about your job, I hope your next one isn't more stressful and time consuming. I also cast a vote of confidence. I'd say that you have some talent for this marathon thing and your training works very well for you. 3:12 is an incredible achievement coming off just one marathon block when your goal was sub 3:30.
	Bowman 🇸🇪 (See, Mark, Tipsku sees it too)
	riggys99 I would say strike whilst the irons hot. I feel I missed my chance of sub 3 in 2020 due to a minor global pandemic 😷. Since struggled to get back to feeling close to giving a go
	Mark J 🇳🇿 Thank you all, again for your confidence. I am definitely NOT confident but what the heck, let's see what we can do. I'm going to take a bit of a structured 12 month approach to this and re-evaluate as I go. Starting with a 5k Threshold plan to try and get my 5k below 19 minutes or better. But that in itself is a big, big ask. That should tell me what I need to know about the distances going up from there. i.e If I can hit that then a 39 minute 10k is the next target, then a 1:25 half. Those would all be significant PB's based on current times. Let's have a crack and see what happens.
	Mark J 🇳🇿 My advancing years are the biggest concern for injury prevention and the ability to still do the required mileage. My bones aren't getting any younger, after all.
	Bowman 🇸🇪 Just be careful, and back off when something feels bad. And don’t overdo it, let it take a year of good training. No rush.
	Mark J 🇳🇿 Yes, I'm getting better at listening to my body. Mostly
	tipsku Anecdotal evidence from my dad: he got his ironman PB when he was 55. So it's definitely not too late for you. He did say though that past 60, he could feel that he needed more recovery than before. He couldn't quite hit the same mileage and race times and he became more injury prone. So you probably have a couple of good years ahead of you for getting PBs. Starting with the 5k is a great idea to improve your overall running speed which will then gradually trickle down to the longer distances. That's my plan, too. I'm still dreaming of a sub 20 5k. And just yes to Bowman's advice. Include some strength and mobility work and prioritise sleep and recovery.
	Mark J 🇳🇿 Yes, I try and fit in a few Bodyweight strength sessions each week and a simple daily mobility routine. Works well.

Pace

26%

74%

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.
0.13	1:13	1:13	9:48	103 82-119	1009	163 160-186	183 136-217	51/6
0.25	2:24	1:10	9:21	122 120-123	1140	161 160-162	194 177-213	0/4
0.38	3:33	1:09	9:15	123 122-125	1138	160 160-162	196 179-212	0/3
0.50	4:42	1:09	9:10	125 123-127	1146	161 160-162	195 184-215	0/4
0.63	5:49	1:08	9:02	129 127-130	1165	161 160-162	206 189-216	1/4
0.75	6:56	1:07	8:52	127 127-129	1127	161 160-162	206 188-217	1/3
0.88	8:03	1:07	8:54	129 127-132	1148	162 160-164	209 193-220	0/3
1.00	9:11	1:08	9:06	128 126-132	1164	161 160-162	206 191-218	0/2
1.13	10:18	1:07	8:54	129 127-132	1148	162 160-162	205 188-220	0/6
1.25	11:25	1:07	8:55	126 125-128	1124	161 160-162	207 186-235	3/4
1.38	13:18	1:54 +49	15:10	111 97-127	1684	163 146-164	206 26-233	2/3
1.50	14:26	1:08	9:01	124 117-126	1119	162 160-164	214 207-228	4/2
1.63	17:10	2:44 +1:34	21:51	119 87-130	2600	161 144-166	201 8-238	0/2
1.75	18:15	1:05	8:42	123 114-129	1071	163 162-164	228 221-250	3/0
1.88	19:23	1:08	9:00	127 124-130	1143	162 160-162	218 202-229	1/1
2.00	20:30	1:07	8:58	131 120-138	1174	161 160-162	223 208-240	1/0
2.13	21:35	1:05	8:43	130 127-133	1134	160 158-162	220 208-229	1/1
2.25	22:45	1:09	9:15	131 129-133	1211	160 158-162	208 198-212	0/1
2.38	23:53	1:08	9:06	128 126-132	1165	160 158-166	208 158-255	0/2
2.50	24:59	1:06	8:48	132 129-133	1163	162 160-164	220 198-265	0/1
2.63	26:06	1:07	8:55	129 127-132	1150	161 160-162	216 210-220	1/1
2.75	27:14	1:08	9:07	133 128-136	1212	161 160-162	225 192-242	2/0
2.88	28:24	1:10	9:18	132 127-136	1227	161 158-162	222 203-244	3/0
3.00	29:34	1:10	9:18	133 131-133	1236	160 160-162	213 206-232	2/0
3.13	30:42	1:08	9:07	132 129-135	1204	160 156-162	215 207-229	3/0
3.25	31:55	1:13	9:47	129 122-133	1262	158 156-158	204 195-221	2/1
3.38	33:07	1:12	9:33	129 127-130	1232	158 158-160	210 199-223	2/0
3.50	34:20	1:13	9:43	130 127-132	1263	158 156-160	207 196-219	3/0
3.63	35:32	1:12	9:36	129 127-132	1239	158 156-158	217 199-226	4/0
3.75	36:48	1:16 +5	10:12	129 126-133	1316	157 154-160	220 114-246	4/0
3.86	37:49	1:01	9:25	130 129-130	1224	159 158-160	213 201-240	1/0

Heart

127/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 35m, Range 51m, Flat prediction 34:51

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.5%	9:43
11 1.3%	9:16
See your biggest climbs

Power

210W (265 max)

Power Graph

Power Bands

Cadence

160 (186 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	160	3.9	37:45	9:48
Walk	0.1	145	0	2	6:19
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	39.83%	More
800m	4:22	8:47	46.66%	More
1km	5:30	8:51	48.31%	More
Mile	8:53	8:53	50.66%	More
5k	30:27	9:48	50.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	53.20
5km	28:09	9:04	54.50
5M	46:37	9:19	53.70
10km	58:42	9:27	53.31
10M	1:37:12	9:43	53.28
Half	2:09:24	9:53	52.58
20M	3:22:38	10:08	53.20
Mara	4:29:48	10:18	53.28

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