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Fri 28th Feb 2025 at 6:04pm by Mark J 🇳🇿

Run > Tempo
  • warm
  • Time
    1:35:20
  • Miles
    12.49
  • Min/mi
    7:38
  • Pacing
    91.1%
  • WAVA
    68.88
  • Stride(cm)
    123
  • Cals
    1146
  • Watts
    256
  • Cadence
    172
  • BPM
    137
  • %MHR
    78.9
  • B/mi
    1042
  • Asc(m)
    120
  • Hillscore
    4
  • Surface
    Mixed

Notes & Comments

20k Tempo

I needed every Jedi mind trick available to me to get that run done tonight. It appears I have caught Mrs J’s mild cold, meh! On top of that I wasn’t up for this one either mentally or physically. The first couple of k I always find hard but tonight it was just completely lack lustre. I was already considering moving the marathon pace effort from today’s run over into Sunday’s long run and was seriously contemplating just running this was as a base run and not even the full 20km at that. But I used a little trick I picked up off YouTube and told myself, “run for ten minutes and if you’re still not up for it, you can bail”. Once I’d made it past that bit, the next inward conversation was “start the MP rep and see how you feel”. It was also another very warm evening, so I opted to take a trip up the Maitai. I knew this would take a little extra effort as it’s gravel underfoot and a steady incline on the way out. But it’s also mostly in shade this time of night and as I already knew this wasn’t going to be a full on effort, I might as well take the shade to try and keep cooler at least.

With all that said, actually once I’d done the first 5km of warm up, which was far harder than it should have been, In the end, although I was about 5 seconds a km off MP across the 13k of tempo, I can live with that as it was a consistent tempo pace and actually I felt more comfortable during that 13k than I did either side in the warm up and cool down. So, a tough session but I surprised myself by still getting the bugger done.

Aches and pains: Right groin, piriformis 3

Shoes: Brooks Glycerin 20

Activity temperature via POD 2: 21°C ~ 28°C
221 Training Load
-- from COROS

1) 1km - 5:18(5:18/km) 110/123bpm [583b/km] 46cal 213/W 11.33/12.72kmph
2) 4km - 20:40(5:10/km) 127/134bpm [656b/km] 223cal 234/W 11.61/13.69kmph
3) 13km - 57:59(4:28/km) 142/148bpm [633b/km] 741cal 272/W 13.45/15kmph
4) 1km - 5:22(5:22/km) 137/143bpm [734b/km] 65cal 234/W 11.19/13.95kmph
5) 1km - 5:26(5:26/km) 136/139bpm [738b/km] 64cal 233/W 11.05/11.57kmph
6) 0.1km - 35(5:49/km) 136/137bpm [790b/km] 7cal 233/W 10.32/11.21kmph
5:18 20:40 57:59 5:22 5:26 35
riggys99
Great job getting it done. You can draw on this one on race day
Fenland Flier
This will help if you ever need to dig in when racing, if you can do it in training you can do it racing.
3M
Good strategy, great persistence! Well done.
Mark J 🇳🇿
Cheers gents

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 5:20 5:20 8:35 109 -123 935 161 0-192 211 -236 36/19
3.11 26:00 20:40 8:19 127 118-134 1056 170 162-174 234 179-307 30/34
11.18 1:23:58 57:59 7:11 142 133-148 1019 174 170-182 272 210-366 94/102
11.80 1:29:19 5:21 8:38 137 135-143 1182 167 162-174 233 200-279 11/1
12.42 1:34:49 5:29 +1 8:52 136 133-139 1207 167 164-170 232 0-251 14/0
12.48 1:35:22 33 +1 9:06 136 135-137 1238 167 160-168 230 0-257 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 1.3% 8:47
    16 1.2% 7:11

  • Cadence Distribution

    172 avge / 192 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 171 12.5 1:35:22 7:38
    Still 0.0 - - 2 -

  • Power Distribution

    256W (366 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:56 50.12% More
    800m 3:27 6:57 59.39% More
    1km 4:20 6:59 62.33% More
    Mile 7:02 7:02 66.55% More
    5k 22:01 7:05 70.24% More
    5 miles 35:33 7:07 71.07% More
    10k 44:20 7:08 71.22% More
    10 miles 1:14:05 7:24 70.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 71.25
    5km 21:49 7:01 70.91
    5M 36:07 7:13 69.96
    10km 45:29 7:19 69.42
    10M 1:15:19 7:32 68.92
    Half 1:40:17 7:39 68.35
    20M 2:37:02 7:51 68.36
    Mara 3:29:04 7:59 68.70

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