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Sat 22nd Mar 2025 at 9:31am by Mark J 🇳🇿

Run > Tempo
  • warm
  • Time
    1:56:36
  • Miles
    16.27
  • Min/mi
    7:10
  • Pacing
    91.5%
  • WAVA
    73.97
  • Stride(cm)
    132
  • Cals
    1473
  • Watts
    263
  • Cadence
    170
  • BPM
    143
  • %MHR
    82.8
  • B/mi
    1026
  • Asc(m)
    69
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

5 comments
26k Long Run with Tempo

Good session that one and another beautiful day. Just about managed to get out before the warmth. Last long run as I head into the taper weeks. Today was about trialling my shiny new shoes at the cadence (171spm) I believe is the right tempo for race day. Shoes are great, really comfortable and no issues at all. I think Iʻm possibly still just a smidge over race pace at this cadence but I canʻt really see myself slowing that down any more. It may be a case of sticking at this cadence but just trying to relax just a tad to drop the stride length. But generally happy with where I am at.

Aches and pains: Right Piriformis 2

Shoes: Asics MetaSpeed Edge. Mmmmm new shoes. Like these ones lots. Added bonus is that Asics are also honouring their warranty for the GlideRide 3ʻs that gave out on me the other week. So a new replacement pair of those are on the way, too. Noice.

Activity temperature via POD 2: 17°C ~ 25°C
339 Training Load
-- from COROS

1) 1km - 5:15(5:15/km) 112/123bpm [588b/km] 46cal 210/W 11.43/12.12kmph
2) 2km - 9:58(4:59/km) 123/130bpm [613b/km] 100cal 229/W 12.04/12.9kmph
3) 21.1km - 1:30:23(4:17/km) 147/153bpm [630b/km] 1190cal 273/W 14.01/14.94kmph
4) 1km - 5:21(5:21/km) 143/150bpm [765b/km] 68cal 230/W 11.22/13.64kmph
5) 1km - 5:12(5:12/km) 141/144bpm [733b/km] 64cal 236/W 11.55/12.29kmph
6) 0.08km - 27(5:28/km) 142/142bpm [775b/km] 5cal 231/W 10.99/11.61kmph
5:15 9:58 1:30:23 5:21 5:12 27
riggys99
Looks like nice 13 miles at MP well run. Great HR for that section
Mark J 🇳🇿
Cheers, yes, happy with that one. My third fasted HM too.
riggys99
Great stuff
allmatthew
You know you're in good shape when you can casually drop a 1:30 half!
Mark J 🇳🇿
Thanks. Not sure there was much causal about it though 😂

Pace

2% 17% 45% 36%

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 4:16 4:16 8:33 110 66-120 940 165 162-168 213 145-232 45/11
1.00 8:22 4:05 8:11 121 116-123 990 168 164-170 225 214-238 0/10
1.50 12:21 3:59 7:58 123 119-125 980 171 168-174 226 181-243 2/14
2.00 16:10 3:49 7:38 128 123-139 977 172 170-174 244 225-291 2/7
2.50 19:41 3:31 7:02 140 135-145 985 170 170-172 269 241-314 1/0
3.00 23:09 3:28 6:55 143 141-145 989 170 168-172 271 262-287 6/5
3.50 26:37 3:29 6:57 143 83-145 994 170 170-172 272 251-292 4/3
4.00 30:06 3:29 6:57 144 143-145 1002 170 170-172 275 259-300 9/7
4.50 33:31 3:25 6:50 145 141-147 990 170 170-172 274 261-288 2/3
5.00 36:53 3:22 6:44 146 145-148 983 170 170-172 278 267-287 3/3
5.50 40:15 3:22 6:44 146 140-149 984 170 168-172 279 264-293 2/3
6.00 43:39 3:24 6:49 148 147-150 1008 170 168-172 278 263-306 3/2
6.50 47:02 3:23 6:45 147 146-149 993 170 170-172 277 263-291 4/3
7.00 50:23 3:21 6:43 149 141-151 1000 170 170-172 279 270-286 2/2
7.50 53:45 3:22 6:44 150 148-151 1011 170 170-172 279 261-299 3/4
8.00 57:08 3:22 6:44 150 145-152 1011 171 170-174 280 250-307 4/4
8.50 1:00:30 3:22 6:44 151 149-152 1016 170 168-172 279 264-296 5/4
9.00 1:03:57 3:27 6:54 151 149-153 1042 170 168-172 273 261-299 1/1
9.50 1:07:22 3:25 6:50 150 143-151 1025 170 170-172 276 266-300 5/6
10.00 1:10:48 3:26 6:52 150 148-151 1030 170 170-172 273 264-287 3/2
10.50 1:14:17 3:29 6:59 149 147-149 1040 170 170-172 270 250-300 3/5
11.00 1:17:45 3:28 6:57 148 142-149 1028 170 170-172 269 257-281 2/1
11.50 1:21:18 3:33 7:05 148 145-149 1049 170 168-172 268 253-291 7/6
12.00 1:24:46 3:28 6:56 149 148-150 1033 170 170-178 270 253-290 4/4
12.50 1:28:16 3:30 7:01 149 142-150 1045 170 168-172 268 250-280 5/4
13.00 1:31:46 3:29 6:59 148 146-149 1033 170 170-172 269 255-296 3/4
13.50 1:35:15 3:30 6:59 148 142-150 1034 170 170-172 267 253-287 4/3
14.00 1:38:48 3:32 7:05 148 146-151 1048 170 168-172 264 214-282 5/5
14.50 1:42:18 3:30 7:00 149 147-150 1043 171 168-178 271 253-285 4/2
15.00 1:45:49 3:31 7:02 149 142-150 1048 171 162-178 272 214-289 10/2
15.50 1:50:10 4:21 8:42 143 140-150 1244 166 162-168 227 195-265 8/1
16.00 1:54:20 4:10 8:20 141 137-144 1175 166 162-168 235 206-259 9/0
16.27 1:56:39 2:19 +4 8:37 140 139-142 1206 166 164-168 238 124-256 9/1

Heart

143/153max
  • Show Beats/Mile

Elevation

Asc 69m, Range 47m, Flat prediction 1:55:15
Elevation Graph
Biggest Climbs (m) Min/mi
24 1.5% 8:27
See your biggest climbs

Power

263W (314 max)
Power Graph
Power Bands

Cadence

170 (178 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 169 16.3 1:56:37 7:10
Walk 0.0 0 0 0 NAN:00:00
Still 0.0 - - 2 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:35 52.78% More
800m 3:19 6:40 62.04% More
1km 4:09 6:40 65.27% More
Mile 6:42 6:42 69.91% More
5k 20:57 6:44 73.87% More
5 miles 33:50 6:46 74.69% More
10k 42:10 6:47 74.89% More
10 miles 1:08:33 6:51 75.73% More
Half 1:30:17 6:54 76.54% More

Predictions

Dist Time Per Mile WAVA
1M 6:04 6:04 77.13
5km 20:10 6:29 76.71
5M 33:23 6:41 75.69
10km 42:02 6:46 75.12
10M 1:09:36 6:58 74.58
Half 1:32:40 7:04 73.97
20M 2:25:07 7:15 73.98
Mara 3:13:13 7:22 74.34

Bespoke Fields

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Aches and pains
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