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Fri 14th Mar 2025 at 2:25pm by Mark J 🇳🇿
Run > Easy
-
Time
1:01:11
-
Miles
7.52
-
Min/mi
8:08
-
Pacing
96.3%
-
WAVA
63.02
-
Stride(cm)
118
-
Cals
707
-
Watts
233
-
Cadence
168
-
BPM
135
-
%MHR
78
-
B/mi
1097
-
Asc(m)
82
-
Hillscore
3
-
Surface
Road
Notes & Comments
2 comments
Third base run on my down week. Decided to have have a tweak and then test of some new data screens following yesterday's "Hot Seat" coaching session. The object of the exercise, to change the metrics I'm viewing and group them in a slightly more logical order to be able to drill in closer to the desired targets around HR and Power.
Overall successful, although there is one that didn't return the info I was expecting. Another tweak required. But it was good to have a really easy run to be able to concentrate on scrolling through the new screes=ns to get used to them and decide if they were worthwhile or not.
No aches and pains of any note. Great!
Shoes: Asics GlideRide 3
Activity temperature via POD 2: 23°C ~ 29°C
132 Training Load
-- from COROS
1) 1km - 5:21(5:21/km) 117/130bpm [626b/km] 50cal 209/W 11.22/11.8kmph
2) 10km - 50:13(5:01/km) 136/145bpm [683b/km] 589cal 234/W 11.95/13.69kmph
3) 1km - 5:06(5:06/km) 139/142bpm [709b/km] 62cal 245/W 11.76/12.12kmph
4) 0.1km - 31(5:19/km) 138/139bpm [735b/km] 6cal 224/W 11.27/11.84kmph
|
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 |
2:11 |
2:11 |
8:43 |
107 70-120 |
933 |
164 160-166 |
214 158-229 |
39/7 |
| 0.50 |
4:19 |
2:08 |
8:32 |
123 118-128 |
1049 |
165 164-166 |
213 202-222 |
1/7 |
| 0.75 |
6:25 |
2:06 |
8:23 |
127 125-130 |
1065 |
167 166-170 |
217 193-236 |
1/6 |
| 1.00 |
8:26 |
2:01 |
8:04 |
132 129-138 |
1065 |
169 166-170 |
227 201-236 |
2/7 |
| 1.25 |
10:24 |
1:58 |
7:52 |
129 124-135 |
1016 |
169 166-172 |
227 192-250 |
2/8 |
| 1.50 |
12:22 |
1:58 |
7:52 |
134 131-138 |
1053 |
170 168-172 |
235 207-255 |
1/3 |
| 1.75 |
14:28 |
2:06 |
8:25 |
134 131-138 |
1128 |
169 168-172 |
229 185-254 |
4/2 |
| 2.00 |
16:31 |
2:03 |
8:14 |
135 131-140 |
1111 |
170 168-172 |
227 206-242 |
3/4 |
| 2.25 |
18:32 |
2:01 |
8:04 |
138 135-140 |
1114 |
169 162-174 |
236 192-286 |
4/3 |
| 2.50 |
20:35 |
2:03 |
8:11 |
136 132-139 |
1113 |
168 166-172 |
236 216-252 |
3/1 |
| 2.75 |
22:39 |
2:03 |
8:14 |
139 135-145 |
1144 |
169 166-170 |
244 222-276 |
6/0 |
| 3.00 |
24:40 |
2:02 |
8:07 |
140 135-145 |
1135 |
168 166-170 |
244 216-290 |
5/2 |
| 3.25 |
26:42 |
2:01 |
8:05 |
139 137-142 |
1124 |
168 164-170 |
238 197-343 |
5/3 |
| 3.50 |
28:44 |
2:02 |
8:08 |
140 136-145 |
1140 |
168 166-170 |
229 192-266 |
4/5 |
| 3.75 |
30:46 |
2:02 |
8:09 |
138 134-140 |
1124 |
168 166-168 |
235 227-254 |
2/0 |
| 4.00 |
32:46 |
2:00 |
8:00 |
138 135-141 |
1104 |
168 166-168 |
230 210-247 |
2/4 |
| 4.25 |
34:46 |
2:00 |
8:01 |
137 135-139 |
1097 |
168 164-170 |
232 206-255 |
2/4 |
| 4.50 |
36:46 |
2:00 |
8:01 |
138 133-143 |
1106 |
168 164-170 |
233 204-298 |
5/9 |
| 4.75 |
38:51 |
2:05 |
8:18 |
136 133-139 |
1129 |
168 166-170 |
222 168-251 |
5/7 |
| 5.00 |
40:51 |
2:00 |
8:00 |
136 131-139 |
1088 |
168 164-170 |
232 210-258 |
2/5 |
| 5.25 |
42:50 |
1:59 |
7:57 |
137 135-139 |
1090 |
168 166-168 |
235 216-245 |
2/4 |
| 5.50 |
44:49 |
1:59 |
7:56 |
134 131-136 |
1063 |
168 164-170 |
234 210-248 |
1/5 |
| 5.75 |
46:50 |
2:01 |
8:04 |
135 131-138 |
1089 |
168 164-170 |
235 206-273 |
3/4 |
| 6.00 |
48:52 |
2:02 |
8:07 |
136 132-139 |
1104 |
168 166-170 |
231 190-267 |
4/4 |
| 6.25 |
50:50 |
1:59 |
7:55 |
138 135-140 |
1092 |
168 166-174 |
241 225-295 |
1/3 |
| 6.50 |
52:53 |
2:02 |
8:09 |
137 131-140 |
1116 |
169 168-170 |
247 221-272 |
9/2 |
| 6.75 |
54:52 |
2:00 |
7:59 |
138 134-140 |
1101 |
169 168-170 |
244 229-257 |
4/0 |
| 7.00 |
56:55 |
2:03 |
8:11 |
139 136-141 |
1136 |
169 168-170 |
240 227-252 |
5/0 |
| 7.25 |
58:58 |
2:03 |
8:11 |
139 137-141 |
1137 |
169 166-170 |
248 234-258 |
7/0 |
| 7.50 |
1:01:08 |
2:10 +6
|
8:41 |
140 137-142 |
1216 |
169 168-170 |
243 119-258 |
6/0 |
| 7.52 |
1:01:17 |
9 |
8:47 |
138 138-139 |
1211 |
166 158-170 |
227 224-230 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
168 |
7.5 |
1:01:16 |
8:09 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
| Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:56 |
7:45 |
44.83% |
More |
| 800m |
3:54 |
7:50 |
52.73% |
More |
| 1km |
4:53 |
7:52 |
55.39% |
More |
| Mile |
7:57 |
7:57 |
58.83% |
More |
| 5k |
24:58 |
8:02 |
61.96% |
More |
| 5 miles |
40:22 |
8:04 |
62.60% |
More |
| 10k |
50:12 |
8:05 |
62.90% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:13 |
7:13 |
64.84 |
| 5km |
23:58 |
7:43 |
64.55 |
| 5M |
39:42 |
7:56 |
63.65 |
| 10km |
49:59 |
8:03 |
63.17 |
| 10M |
1:22:46 |
8:17 |
62.72 |
| Half |
1:50:12 |
8:25 |
62.20 |
| 20M |
2:52:33 |
8:38 |
62.21 |
| Mara |
3:49:45 |
8:46 |
62.52 |
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Great pacing.
Oh yeah, was pretty sharp in between the warm and cool down k's. Hadn't noticed how tight it was. Cheers.