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

Run > Long Run

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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

13 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!

Pace

21%

74%

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.
0.50	4:42	4:42	9:24	116 86-126	1089	162 158-164	219 171-263	55/8
1.00	9:37	4:55	9:50	131 118-141	1288	166 160-170	241 160-507	23/5
1.50	14:38	5:01	10:03	139 132-142	1397	168 164-170	248 188-285	36/0
2.00	19:45	5:07	10:14	139 135-145	1422	168 166-170	253 184-332	39/0
2.50	24:04	4:19 +24	8:39	125 117-147	1081	170 94-178	208 55-345	45/19
3.00	28:00	3:55	7:51	127 119-138	996	173 136-208	184 95-244	0/80
3.50	32:25	4:26 +14	8:51	138 133-141	1222	171 162-174	246 130-294	6/40
4.00	36:39	4:13	8:27	138 135-141	1166	169 166-170	247 201-313	12/1
4.50	41:28	4:49 +39	9:38	135 109-141	1301	168 112-172	241 44-333	12/5
5.00	45:47	4:19	8:39	139 135-146	1201	167 166-168	251 215-310	12/3
5.50	50:05	4:18	8:36	138 129-146	1188	166 86-170	233 103-300	16/5
6.00	54:28	4:22	8:44	140 133-145	1224	167 164-170	238 189-276	18/4
6.50	59:05	4:37 +33	9:14	134 120-139	1238	167 108-174	246 45-329	15/13
7.00	1:03:03	3:59	7:57	134 117-144	1066	167 166-170	237 195-358	14/13
7.50	1:07:10	4:06	8:12	135 129-141	1108	165 162-168	240 187-311	5/18
8.00	1:11:14	4:04	8:08	133 127-135	1081	166 164-168	229 196-275	6/16
8.50	1:15:15	4:02	8:03	135 133-138	1087	168 166-170	232 197-272	1/13
9.00	1:19:16	4:01	8:03	134 124-136	1078	167 164-170	237 220-259	2/11
9.50	1:23:13	3:57	7:53	134 122-138	1056	167 166-168	234 198-255	2/11
10.00	1:27:13	4:00	8:00	137 135-144	1095	168 164-170	248 204-333	2/14
10.50	1:31:44	4:31 +5	9:02	142 133-148	1282	168 154-202	242 61-388	30/9
11.00	1:35:32	3:49	7:37	136 130-141	1036	171 150-182	231 159-340	1/28
11.50	1:39:38	4:06	8:12	140 136-144	1147	170 110-174	240 184-329	4/13
12.00	1:43:41	4:03	8:07	141 136-144	1144	171 166-192	232 173-276	4/10
12.50	1:47:38	3:56	7:53	140 130-143	1103	170 166-176	243 202-281	3/9
13.00	1:51:39	4:01	8:02	140 138-142	1124	170 168-176	239 198-285	2/6
13.50	1:55:53	4:14	8:29	144 139-149	1221	171 148-184	245 163-388	14/5
14.00	2:00:04	4:11	8:21	142 136-145	1186	168 162-172	244 210-267	10/0
14.29	2:02:28	2:24	8:16	144 142-146	1191	169 166-172	249 229-276	7/0

Heart

136/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 332m, Range 183m, Flat prediction 1:55:03

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Power

237W (507 max)

Power Graph

Power Bands

Cadence

168 (208 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	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	-

Photos

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

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