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Thu 16th Nov 2023 at 7:51am by Mark J 🇳🇿

Run > Recovery Run
  • Time
    30:46
  • Miles
    3.27
  • Min/mi
    9:25
  • Pacing
    92.9%
  • WAVA
    52.64
  • Stride(cm)
    105
  • Cals
    319
  • Watts
    213
  • Cadence
    163
  • BPM
    125
  • %MHR
    72.1
  • B/mi
    1174
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

First run back post race nearly two weeks ago. Legs, especially lower still feel tight and a little heavy. Surprised they're still like this after the rest but there you go. I've been back to mobility and strength for about a week already.

Aches and pains - Right piriformis 2/3, still Need to work on additional stretching for this I think. Both lower legs tight/stiff with associated aches 1. Left knee, right side 2.

Shoes: Asics GlideRide 3

Split Summary
===
1) 1km - 6:21(6:21/km) 115/126bpm [728b/km] 160/162rpm
2) 1km - 5:46(5:46/km) 126/129bpm [729b/km] 163/166rpm
3) 1km - 5:31(5:31/km) 128/135bpm [708b/km] 166/176rpm
4) 1km - 5:32(5:32/km) 129/133bpm [716b/km] 165/168rpm
5) 1km - 5:58(5:58/km) 126/133bpm [754b/km] 162/166rpm
6) 0.26km - 1:42(6:28/km) 124/128bpm [801b/km] 160/162rpm
6:21 5:46 5:31 5:32 5:58 1:42
riggys99
First run back after tough race can feel a bit rough. Getting back running easily may help.
Mark J 🇳🇿
Indeed, planning on taking it easy this week and next and only running easy runs to time rather than distance. Then just lay in a base over December, before starting marathon training in early Jan.
riggys99
Good plan
3M
Good to see you back out there!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
0.13 1:23 1:23 11:01 98 73-113 1080 159 154-162 189 115-203 17/1
0.25 2:41 1:18 10:26 117 113-120 1222 159 158-160 194 183-212 2/1
0.38 3:56 1:15 10:01 115 107-118 1152 159 158-160 189 167-205 0/3
0.50 5:11 1:15 9:58 121 119-123 1207 160 158-162 197 184-205 0/2
0.63 6:22 1:11 9:29 125 123-126 1184 162 160-162 209 198-224 2/1
0.75 7:33 1:11 9:28 126 125-127 1193 162 160-164 211 203-217 0/1
0.88 8:43 1:10 9:23 125 124-128 1174 162 160-164 209 203-216 0/2
1.00 9:52 1:09 9:13 127 126-129 1170 163 160-164 214 203-223 0/1
1.13 11:01 1:08 9:07 126 125-127 1149 164 162-166 217 207-227 0/1
1.25 12:11 1:10 9:21 127 126-129 1187 163 162-166 214 203-223 1/1
1.38 13:21 1:10 9:20 127 125-128 1186 163 162-164 214 209-233 2/3
1.50 14:29 1:08 9:07 126 125-127 1149 165 162-166 218 203-244 1/0
1.63 15:32 1:03 8:24 125 118-131 1049 169 164-174 232 219-255 0/1
1.75 16:37 1:04 8:35 131 130-133 1124 170 164-176 234 213-261 1/2
1.88 17:44 1:08 9:00 132 128-135 1189 166 164-170 221 216-244 1/1
2.00 18:51 1:07 8:54 128 127-130 1139 165 164-166 222 210-236 0/0
2.13 19:58 1:07 8:54 128 126-130 1139 164 164-166 226 218-244 1/1
2.25 21:03 1:06 8:46 128 126-132 1122 166 164-168 225 215-230 0/2
2.38 22:09 1:06 8:46 131 129-132 1148 165 164-168 227 222-244 1/0
2.50 23:17 1:08 9:02 132 130-133 1192 165 164-166 223 218-244 3/1
2.63 24:24 1:07 8:58 131 129-132 1174 164 164-166 223 217-235 2/0
2.75 25:34 1:10 9:16 129 126-132 1196 163 158-166 218 190-245 1/0
2.88 26:49 1:15 10:00 125 122-127 1250 161 158-162 203 191-218 1/0
3.00 28:01 1:12 9:39 124 123-125 1196 162 158-164 205 200-211 0/0
3.13 29:19 1:18 10:22 124 118-128 1286 160 158-162 206 187-230 3/0
3.25 30:37 1:18 +5 10:25 123 122-126 1280 160 160-162 201 101-214 3/2
3.27 30:50 13 10:53 124 123-124 1350 158 150-162 202 200-203 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 135 max Delete HR Trace

  • Cadence Distribution

    163 avge / 176 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 162 3.3 30:46 9:24
    Still 0.2 - - 4 -

  • Power Distribution

    213W (261 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:26 41.00% More
    800m 4:20 8:42 47.08% More
    1km 5:25 8:43 49.54% More
    Mile 8:47 8:47 52.78% More
    5k 29:00 9:20 52.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:46 8:46 52.86
    5km 29:09 9:23 52.62
    5M 48:15 9:39 51.91
    10km 1:00:46 9:47 51.50
    10M 1:40:37 10:04 51.12
    Half 2:13:57 10:14 50.70
    20M 3:29:46 10:29 50.69
    Mara 4:39:18 10:40 50.93

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