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Thu 12th Sep 2024 at 11:56am by Mark J 🇳🇿

Run > Long Run
  • Time
    2:00:37
  • Miles
    14.29
  • Min/mi
    8:26
  • Pacing
    83.6%
  • WAVA
    62.61
  • Stride(cm)
    113
  • Cals
    1434
  • Watts
    237
  • Cadence
    168
  • BPM
    136
  • %MHR
    78.7
  • B/mi
    1149
  • Asc(m)
    332
  • Hillscore
    25
  • Surface
    Mixed

Notes & Comments

23k Long Run

I took a day's holiday to do some bits and bobs on the camper and got sorted early, so I swapped out Sunday's long run for today's as it would seem a shame not to take advantage of some me time.

A very pleasant trot out over the Saddle and up the Maitai valley and back. Ran by feel, rather than pace as there were hills involved. Pretty straight forward, stopped for numerous photo ops and generally enjoyed some mid week piece and quiet.

Aches and pains: Left knee was fine until roughly half way when it hit a 2 or 3. Similarly, the left ankle was fine until probably 15k when it hit a 2, at max. Not too worried anymore. Right piriformis 2, edging 3.

Shoes: On CloudUltra 1

1) 1km - 5:44(5:44/km) 117/126bpm [672b/km] 55cal 213/W 10.45/11.47kmph
2) 21km - 1:49:40(5:13/km) 137/149bpm [715b/km] 1312cal 238/W 11.49/15.39kmph
3) 1km - 5:13(5:13/km) 143/146bpm [746b/km] 67cal 244/W 11.5/12.68kmph
5:44 1:49:40 5:13
Bowman 🇸🇪
Pleasant run, well done
Mark J 🇳🇿
Chur!
riggys99
Well run a lovely way to do a long run
Bowman 🇸🇪
We also need to see the pictures :)
Mark J 🇳🇿
There you go 😁
Fenland Flier
What a beautiful area you live in Mark.
riggys99
Very nice
Bowman 🇸🇪
Great landscape nice pics!
riggys99
Always nice to see pics from where people are from/running
Mark J 🇳🇿
Thank you, all. We do feel very blessed to be here and I don't think a day has passed where I haven't had an appreciative thought about it. I'd love to take some fellow fetchies for a run round here at some point, too. :)
Bowman 🇸🇪
I might come over :) would be a lovely trip with my family.
Mark J 🇳🇿
Yeah!! We're quite sociable too.
Bowman 🇸🇪
:) nice!

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 5:45 5:45 9:16 117 -126 1083 159 0-164 211 -263 55/12
13.67 1:57:15 1:51:30 +5 8:33 137 109-149 1171 168 86-208 238 0-507 329/348
14.29 2:02:28 5:13 +1 8:24 143 139-146 1201 168 162-172 244 210-276 13/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 149 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    141 6.4% 10:35
    29 7.3% 10:14
    19 4.0% 9:08
    18 1.5% 8:44
    18 1.4% 8:18
    15 3.6% 8:42

  • Cadence Distribution

    168 avge / 208 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 168 14.3 2:02:02 8:33
    Walk 0.3 125 0 24 16:57
    Still 0.0 - - 2 -

  • Power Distribution

    237W (507 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:15 47.94% More
    800m 3:39 7:21 56.22% More
    1km 4:33 7:20 59.43% More
    Mile 7:39 7:39 61.13% More
    5k 24:51 8:00 62.27% More
    5 miles 40:25 8:05 62.52% More
    10k 50:11 8:05 62.93% More
    10 miles 1:22:46 8:17 62.72% More
    Half 1:50:57 8:28 62.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:12 7:12 64.99
    5km 23:56 7:42 64.64
    5M 39:38 7:56 63.76
    10km 49:53 8:02 63.30
    10M 1:22:37 8:16 62.83
    Half 1:50:00 8:24 62.31
    20M 2:52:15 8:37 62.32
    Mara 3:49:20 8:45 62.63

Photos



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