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Sun 16th Mar 2025 at 1:59pm by Mark J 🇳🇿

Run > Tempo
  • v warm
  • Time
    1:27:48
  • Miles
    11.41
  • Min/mi
    7:42
  • Pacing
    84.2%
  • WAVA
    67.97
  • Stride(cm)
    125
  • Cals
    1123
  • Watts
    246
  • Cadence
    168
  • BPM
    144
  • %MHR
    83.4
  • B/mi
    1110
  • Asc(m)
    60
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

18k Tempo

I knew today's was going to be a hard one due to the tail end of mild man flu not letting go, causing my RHR to be 5 - 7 bpm over normal resting rate. Add in the afternoon heat and there's the recipe for a bad run. So, I decided to use today's session to dial into the metrics to tighten up on my race pace targets, almost but not quite ignoring my HR and Power.

After warming up for 5k I dropped into the 11k tempo rep. The first 4k @173spm and 1.41 stride length, delivering an average of 4:10's, way too quick. The second 4k I dropped to 171spm and 1.39 stride length, delivering the required 4:22/23's for my target pace. My HR was very much over target though so I dropped to an easy pace for the last 3k of the 11k.

Knowing my health and weather conditions were against me today, I opted just to jog and occasionally walk it home for the last couple kms just to try and stop my HR racing away. Knackered now, but I have a much clearer understanding of my required spm, so all in all a worthwhile session.

No aches and pains to speak of. Although post run, my piriformis is giving me some jip.

Shoes: Asics MetaSpeed Sky +

Activity temperature via POD 2: 28°C ~ 32°C
269 Training Load
-- from COROS

1) 1km - 5:14(5:14/km) 116/125bpm [608b/km] 48cal 212/W 11.45/13.69kmph
2) 4km - 19:16(4:49/km) 134/143bpm [646b/km] 220cal 241/W 12.45/15.45kmph
3) 11km - 48:52(4:27/km) 153/160bpm [680b/km] 679cal 264/W 13.5/16kmph
4) 1km - 5:52(5:52/km) 142/148bpm [834b/km] 74cal 208/W 10.21/12.95kmph
5) 1km - 6:28(6:28/km) 137/146bpm [885b/km] 76cal 188/W 9.29/11.88kmph
6) 0.36km - 2:04(5:44/km) 142/144bpm [815b/km] 26cal 221/W 10.45/11.18kmph
5:14 19:16 48:52 5:52 6:28 2:04
riggys99
Well done
Mark J 🇳🇿
Chur!
riggys99
The important bit was the tempo bit. Walk run after is probably good recovery anyway. Sounds productive for the cadence etc data
Rosehip
Well done :)
how's your nutrition/fuelling/hydration holding up? Afternoon heat has to take a fair share of the blame, but when life gets busy it's easy to leave a longer gap since eating than you'd plan too...

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 8:28 116 -125 982 163 0-176 211 -249 28/14
3.11 24:31 19:16 7:45 134 123-143 1039 172 168-174 240 201-291 17/33
9.94 1:13:23 48:52 7:09 153 142-160 1094 170 136-174 264 128-340 52/47
10.56 1:19:16 5:53 9:28 142 128-148 1345 158 118-168 208 99-256 13/1
11.18 1:25:45 6:29 +1 10:26 137 118-146 1429 149 112-166 188 43-253 11/0
11.40 1:27:48 2:03 +1 9:11 142 137-144 1304 162 118-164 219 0-242 6/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 1.4% 10:02

  • Cadence Distribution

    168 avge / 176 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.7 169 11.3 1:24:55 7:33
    Walk 3.3 117 0.2 2:55 18:27
    Still 0.0 - - 1 -

  • Power Distribution

    246W (340 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:29 53.60% More
    800m 3:15 6:32 63.19% More
    1km 4:04 6:33 66.50% More
    Mile 6:36 6:36 70.97% More
    5k 20:53 6:43 74.09% More
    5 miles 34:16 6:51 73.75% More
    10k 43:32 7:00 72.52% More
    10 miles 1:13:52 7:23 70.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:39 6:39 70.36
    5km 22:07 7:07 69.95
    5M 36:37 7:19 69.01
    10km 46:06 7:25 68.49
    10M 1:16:21 7:38 67.99
    Half 1:41:39 7:46 67.43
    20M 2:39:10 7:58 67.45
    Mara 3:31:55 8:05 67.78

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