Sun 7th Apr 2024 at 8:39am by Mark J 🇳🇿
Run > Long Run
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Time
2:43:20
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Miles 19.26
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Min/mi 8:29
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Pacing
73.6%
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WAVA
62.47
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Stride(cm)
112
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Cals
1823
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Watts
232
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Cadence
169
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BPM
134
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%MHR
77.6
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B/mi 1139
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Asc(m)
229
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Hillscore
13
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Surface
Mixed
Notes & Comments
10 comments
31k inc. 13k @MP
Clocks went back an hour here in New Zealand last night, so we managed to grab another hour's rest before heading out the door this morning. I won't say sleep as the kids were still up stupidly early
I think the maranoia is setting in. Woke up this morning with all sorts of aches and twinges going on. The right hip/piriformis was definitely tight and achy 3/4. Lower left ankle a solid 2. But this always happens as I get close to the end of a plan and race day. Must be the muscles, tendons etc loosening up from slightly less mileage or something. Or just plain anxiety and paranoia, most likely.
Decided to go up the Maitai valley this morning, another stunning autumn day and cool weather, especially in the shade of the valley sides. With a lovely cooling breeze to keep the heart rate down, mostly.
What I did discover though is that trying maintain a road race marathon pace whilst on lumpy bumpy trails is near impossible. A considerably shorter stride length, too. On the plus side, looks like I kept my heart rate nicely under control, which is a real positive as I get closer to race day.
Overall, a harder run than last week's 39k but still getting it done. Two weeks to go.
Aches and pains: Right piriformis 3/4. Lots of gentle stretching for the next two weeks.
Shoes: On CloudUltra 1
1) 1km - 5:34(5:34/km) 115/129bpm [640b/km] 49cal 205/W 10.78/11.54kmph
2) 13km - 1:11:59(5:32/km) 131/139bpm [725b/km] 770cal 225/W 10.84/12.33kmph
3) 13km - 1:01:57(4:46/km) 141/149bpm [672b/km] 747cal 249/W 12.59/14.52kmph
4) 3km - 17:31(5:50/km) 132/143bpm [771b/km] 190cal 211/W 10.29/13.04kmph
5) 1km - 6:19(6:19/km) 131/136bpm [829b/km] 67cal 205/W 9.5/10.75kmph
Clocks went back an hour here in New Zealand last night, so we managed to grab another hour's rest before heading out the door this morning. I won't say sleep as the kids were still up stupidly early
I think the maranoia is setting in. Woke up this morning with all sorts of aches and twinges going on. The right hip/piriformis was definitely tight and achy 3/4. Lower left ankle a solid 2. But this always happens as I get close to the end of a plan and race day. Must be the muscles, tendons etc loosening up from slightly less mileage or something. Or just plain anxiety and paranoia, most likely.
Decided to go up the Maitai valley this morning, another stunning autumn day and cool weather, especially in the shade of the valley sides. With a lovely cooling breeze to keep the heart rate down, mostly.
What I did discover though is that trying maintain a road race marathon pace whilst on lumpy bumpy trails is near impossible. A considerably shorter stride length, too. On the plus side, looks like I kept my heart rate nicely under control, which is a real positive as I get closer to race day.
Overall, a harder run than last week's 39k but still getting it done. Two weeks to go.
Aches and pains: Right piriformis 3/4. Lots of gentle stretching for the next two weeks.
Shoes: On CloudUltra 1
1) 1km - 5:34(5:34/km) 115/129bpm [640b/km] 49cal 205/W 10.78/11.54kmph
2) 13km - 1:11:59(5:32/km) 131/139bpm [725b/km] 770cal 225/W 10.84/12.33kmph
3) 13km - 1:01:57(4:46/km) 141/149bpm [672b/km] 747cal 249/W 12.59/14.52kmph
4) 3km - 17:31(5:50/km) 132/143bpm [771b/km] 190cal 211/W 10.29/13.04kmph
5) 1km - 6:19(6:19/km) 131/136bpm [829b/km] 67cal 205/W 9.5/10.75kmph
5:34 1:11:59 1:01:57 17:31 6:19
Pace
| 33% | 58% | 8% |
Great running
Cheers
Well done, that’s a long run with a lot of MP just two weeks out. Now it’s easier going last two weeks I guess?
Yes, I dropped about 10% this week. That's the last MP long run done. Dropping about 20% this week coming. Next weekend's long one is a mere 21k easy pace. 🏃😁
Ok nice, I’ll do something similar, to long and to easy taper doesn’t really work for me.
Was reading about doing some marathon pace running in second week of three week taper (runners connect email)
Copied from email -
“The first is a longer, straight marathon paced run, usually a 6-8 mile tempo, depending on the normal weekly training volume.
When?
This workout usually occurs 10 days out from race day to ensure maximum recovery even though marathon pace should feel pretty moderate at this point.
The second workout is a broken marathon paced run, usually 2 x 3 miles at marathon pace with 3 minute rest.
Again, this workout will help you solidify race pace, but the 3 minute rest ensures that it’s not a hard effort.”
I've still got 1xtempo and 2xspeedwork sessions over the next two weeks. Just not in my long run.
Interesting topic though. We should be having this in the 3:30 thread.
Yes. The email doesn’t mention having them in a long run.
Running any specific pace other than slow on trails can't be easy.