Wed 6th Mar 2024 at 12:34pm by Mark J 🇳🇿

Run > Easy

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Time
51:41
Miles
6.21
Min/mi
8:19
Pacing
83.7%
WAVA
60.55
Stride(cm)
117
Cals
536
Watts
234
Cadence
165
BPM
128
%MHR
74.5
B/mi
1067
Asc(m)
43
Surface
Road

Notes & Comments

4 comments

10k Zone 2 Easy Run

Nothing much to report. Straight forward easy run today. Temp slightly warmer, clear blue skies and sunshine. Nice!

Aches and pains: Right Piriformis 3-4. A reasonable amount of referred pain into the inner thigh and knee today. A couple of days rest should help.

Shoes: Asics NovaBlast 3

Split Summary
===
1) 1km - 6:05(6:05/km) 110/120bpm [669b/km] 50cal 203/W 9.86/10.88kmph
2) 8km - 40:21(5:03/km) 130/142bpm [656b/km] 428cal 237/W 11.88/13.33kmph
3) 1km - 5:15(5:15/km) 134/138bpm [703b/km] 58cal 237/W 11.43/12.29kmph

6:05 40:21 5:15

	riggys99 Nice sounding easy run
	Bowman 🇸🇪 Well run mate, I don't approve of the .99 though. :D
	Mark J 🇳🇿 I know right. Bloody infuriating, especially when your watch says 10k
	Bowman 🇸🇪 Always run a few meters more, i've learnt the hard way.

Pace

83%

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.
0.25	2:34	2:34	10:16	100 66-117	1027	157 144-160	200 121-228	18/0
0.50	4:58	2:24	9:37	117 112-120	1125	159 156-162	212 194-241	5/1
0.75	7:14	2:16	9:03	120 117-123	1085	161 158-164	211 193-234	4/2
1.00	9:20	2:06	8:24	122 119-124	1025	163 160-166	223 211-236	1/6
1.25	11:22	2:02	8:09	122 119-125	995	166 162-168	223 184-253	0/5
1.50	13:23	2:01	8:03	127 122-130	1022	168 166-170	236 220-248	1/8
1.75	15:24	2:01	8:03	127 126-130	1022	167 164-168	240 231-253	1/3
2.00	17:26	2:02	8:10	129 127-130	1053	168 166-170	240 217-279	2/1
2.25	19:31	2:05	8:22	128 127-130	1071	167 164-168	231 216-244	3/3
2.50	21:37	2:06	8:23	128 120-132	1073	167 162-168	231 205-261	1/3
2.75	23:42	2:05	8:19	130 127-132	1081	166 164-168	233 219-248	1/2
3.00	25:45	2:03	8:13	132 130-133	1084	167 166-168	234 230-238	4/4
3.25	27:48	2:02	8:10	132 130-133	1078	167 166-168	237 228-250	2/4
3.50	30:33	2:46 +47	11:03	125 103-133	1381	165 134-168	247 24-292	3/3
3.75	32:32	1:59	7:54	129 121-132	1020	167 164-170	245 235-262	3/2
4.00	34:32	2:00	8:00	132 132-133	1057	166 164-168	241 234-248	1/1
4.25	36:30	1:58	7:52	133 132-135	1047	166 164-168	245 236-251	3/3
4.50	38:29	1:59	7:56	135 133-136	1071	166 162-168	244 237-263	2/3
4.75	40:28	1:59	7:56	135 133-136	1071	168 166-170	243 217-254	2/2
5.00	42:25	1:57	7:48	136 128-139	1060	169 166-170	248 240-266	3/3
5.25	44:25	2:00	8:01	137 135-139	1098	167 166-168	241 232-256	4/2
5.50	46:26	2:01	8:03	136 135-138	1094	167 164-170	243 231-257	3/1
5.75	48:32	2:06	8:26	138 135-142	1164	165 162-168	247 217-288	7/2
6.00	50:40	2:07	8:30	136 132-138	1155	165 162-168	239 217-262	4/0
6.21	52:27	1:47	8:31	131 129-132	1116	164 162-166	223 205-246	0/3

Heart

128/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 43m, Range 26m, Flat prediction 51:41

Elevation Graph

No climbs of at least 10 metres detected.

Power

234W (292 max)

Power Graph

Power Bands

Cadence

165 (170 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.5	166	5.6	46:26	8:18
Walk	11.4	158	0.6	6:00	9:44
Still	0.0	-	-	1	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	44.64%	More
800m	3:53	7:49	52.44%	More
1km	4:53	7:51	54.44%	More
Mile	7:52	7:52	57.32%	More
5k	25:41	8:16	59.74%	More
5 miles	41:18	8:16	60.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	60.33
5km	24:48	7:59	61.86
5M	41:05	8:13	60.94
10km	51:43	8:19	60.51
10M	1:25:38	8:34	60.48
Half	1:54:01	8:42	59.67
20M	2:58:33	8:56	60.38
Mara	3:57:43	9:04	60.47

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