Wed 28th May 2025 at 11:53am by Mark J 🇳🇿
Run > Strides
rain
-
Time
54:00
-
Miles 6.84
-
Min/mi 7:54
-
Pacing
88.3%
-
WAVA
65.12
-
Stride(cm)
119
-
Cals
631
-
Watts
249
-
Cadence
171
-
BPM
132
-
%MHR
76.5
-
B/mi 1045
-
Asc(m)
54
-
Hillscore
5
-
Surface
Road
Notes & Comments
7 comments
11k with 8 x 200m strides
That was one of those character-building runs. Looked a bit drizzly, so I went for it and pretty much as soon as I got out the door and 200m down the road, it started to pelt down. Of course, it could be like that come race day, so I opted to continue the run. Various grades of rain throughout, lovely.
The run itself was good. Nice steady easy pace with the strides being right up in the anaerobic zone required. The HR was also well under control, probably because I was liquid cooled all the way A good strides session.
Aches: Bladder area 2. Piriformis 1.
Shoes: Asics GlideRide 3
137 Training Load
-- from COROS
1) 1km - 5:16(5:16/km) 113/122bpm [595b/km] 50cal 211/W 11.4/11.96kmph
2) 0.8km - 4:05(5:07/km) 124/128bpm [634b/km] 44cal 236/W 11.74/12.08kmph
3) 0.2km - 43(3:34/km) 140/159bpm [499b/km] 10cal 320/W 16.84/17.65kmph
4) 0.8km - 4:03(5:04/km) 134/162bpm [679b/km] 46cal 236/W 11.84/17.14kmph
5) 0.2km - 43(3:35/km) 137/145bpm [491b/km] 9cal 324/W 16.75/17.23kmph
6) 0.8km - 4:02(5:02/km) 133/151bpm [670b/km] 48cal 244/W 11.91/16.98kmph
7) 0.2km - 45(3:44/km) 134/142bpm [500b/km] 9cal 312/W 16.08/17.06kmph
8) 0.8km - 3:56(4:56/km) 134/146bpm [660b/km] 48cal 245/W 12.18/16.74kmph
9) 0.2km - 45(3:45/km) 140/145bpm [525b/km] 9cal 317/W 16.01/17.14kmph
10) 0.8km - 4:04(5:04/km) 132/149bpm [670b/km] 48cal 236/W 11.83/17.06kmph
11) 0.2km - 43(3:34/km) 138/145bpm [492b/km] 9cal 331/W 16.84/17.65kmph
12) 0.8km - 3:57(4:56/km) 136/145bpm [671b/km] 49cal 244/W 12.16/17.14kmph
13) 0.2km - 45(3:44/km) 140/145bpm [523b/km] 9cal 305/W 16.07/16.74kmph
14) 0.8km - 4:03(5:04/km) 134/150bpm [678b/km] 49cal 247/W 11.85/16.67kmph
15) 0.2km - 44(3:42/km) 143/160bpm [530b/km] 10cal 308/W 16.19/16.36kmph
16) 0.8km - 4:09(5:12/km) 135/162bpm [701b/km] 48cal 238/W 11.55/16.36kmph
17) 0.2km - 42(3:30/km) 144/164bpm [503b/km] 9cal 343/W 17.18/17.39kmph
18) 1km - 5:08(5:08/km) 138/167bpm [707b/km] 61cal 242/W 11.71/17.47kmph
19) 1km - 5:27(5:27/km) 135/142bpm [737b/km] 66cal 260/W 10.99/12.37kmph
That was one of those character-building runs. Looked a bit drizzly, so I went for it and pretty much as soon as I got out the door and 200m down the road, it started to pelt down. Of course, it could be like that come race day, so I opted to continue the run. Various grades of rain throughout, lovely.
The run itself was good. Nice steady easy pace with the strides being right up in the anaerobic zone required. The HR was also well under control, probably because I was liquid cooled all the way
A good strides session. Aches: Bladder area 2. Piriformis 1.
Shoes: Asics GlideRide 3
137 Training Load
-- from COROS
1) 1km - 5:16(5:16/km) 113/122bpm [595b/km] 50cal 211/W 11.4/11.96kmph
2) 0.8km - 4:05(5:07/km) 124/128bpm [634b/km] 44cal 236/W 11.74/12.08kmph
3) 0.2km - 43(3:34/km) 140/159bpm [499b/km] 10cal 320/W 16.84/17.65kmph
4) 0.8km - 4:03(5:04/km) 134/162bpm [679b/km] 46cal 236/W 11.84/17.14kmph
5) 0.2km - 43(3:35/km) 137/145bpm [491b/km] 9cal 324/W 16.75/17.23kmph
6) 0.8km - 4:02(5:02/km) 133/151bpm [670b/km] 48cal 244/W 11.91/16.98kmph
7) 0.2km - 45(3:44/km) 134/142bpm [500b/km] 9cal 312/W 16.08/17.06kmph
8) 0.8km - 3:56(4:56/km) 134/146bpm [660b/km] 48cal 245/W 12.18/16.74kmph
9) 0.2km - 45(3:45/km) 140/145bpm [525b/km] 9cal 317/W 16.01/17.14kmph
10) 0.8km - 4:04(5:04/km) 132/149bpm [670b/km] 48cal 236/W 11.83/17.06kmph
11) 0.2km - 43(3:34/km) 138/145bpm [492b/km] 9cal 331/W 16.84/17.65kmph
12) 0.8km - 3:57(4:56/km) 136/145bpm [671b/km] 49cal 244/W 12.16/17.14kmph
13) 0.2km - 45(3:44/km) 140/145bpm [523b/km] 9cal 305/W 16.07/16.74kmph
14) 0.8km - 4:03(5:04/km) 134/150bpm [678b/km] 49cal 247/W 11.85/16.67kmph
15) 0.2km - 44(3:42/km) 143/160bpm [530b/km] 10cal 308/W 16.19/16.36kmph
16) 0.8km - 4:09(5:12/km) 135/162bpm [701b/km] 48cal 238/W 11.55/16.36kmph
17) 0.2km - 42(3:30/km) 144/164bpm [503b/km] 9cal 343/W 17.18/17.39kmph
18) 1km - 5:08(5:08/km) 138/167bpm [707b/km] 61cal 242/W 11.71/17.47kmph
19) 1km - 5:27(5:27/km) 135/142bpm [737b/km] 66cal 260/W 10.99/12.37kmph
5:16 4:05 43 4:03 43 4:02 45 3:56 45 4:04 43 3:57 45 4:03 44 4:09 42 5:08 5:27
Pace
| 6% | 78% | 1% | 1% | 9% | 5% |
Splits
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Well run.
Thank you.
Hope you’re dry now
I am but it's absolutely hooning down out there.
Best stay in
well done... despite the rain 👍
Cheers