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Sat 11th May 2024 at 8:08am by Mark J 🇳🇿

Run > Long Run
  • v cold
  • Time
    1:48:52
  • Miles
    13.18
  • Min/mi
    8:16
  • Pacing
    71.1%
  • WAVA
    63.85
  • Stride(cm)
    115
  • Cals
    1243
  • Watts
    236
  • Cadence
    169
  • BPM
    140
  • %MHR
    80.8
  • B/mi
    1155
  • Asc(m)
    107
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

21k Long Run

Properly frosty this morning. Gloves and lightweight jacket required for the first time this year. But beautiful, clear blue skies again. It certainly looked stunning across the golf course, all frosty and white as the sun streamed low across through gaps in the hills.

The run itself had to be run in Zone 3. Faster than I would have liked but Mrs J is heading away for the weekend so I only had a two hour window to get my run done. Felt comfortable for most of the run but definitely still feeling tiered in the legs in the latter stages, the last few kms. I think I might possibly knock a run off next week, mid week to just give myself an extra rest day.

Aches and pains: Right piriformis 3/4. Time to go and buy a massage gun with my birthday money from last week :)

Shoes: On CloudUltra 1

1) 1km - 5:39(5:39/km) 115/124bpm [649b/km] 47cal 193/W 10.62/11.39kmph
2) 19km - 1:36:19(5:04/km) 141/151bpm [715b/km] 1115cal 239/W 11.84/13.64kmph
3) 1km - 5:44(5:44/km) 142/148bpm [813b/km] 67cal 223/W 10.47/11.57kmph
4) 0.2km - 1:10(5:43/km) 141/142bpm [806b/km] 14cal 213/W 10.49/10.84kmph
5:39 1:36:19 5:44 1:10
riggys99
Nice run and happy birthday for last week
Mark J 🇳🇿
Thanks.
Fenland Flier
Yes belated birthday wishes and not a bad run at all.
Bowman 🇸🇪
Nice one, almost all back, hard runs (marathon) can linger a bit in body for sure :) I have a massage gun, I think it’s really helpful with sore muscles or niggles.
Mark J 🇳🇿
Cheers all. Just tried my new toy out. Works well. Hopefully it'll make a difference.
riggys99
I use a tennis ball 🎾
usc215 🇩🇪
belated happy birthday 🎂
Mark J 🇳🇿
Thanks.

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.
0.62 5:40 5:40 9:07 114 -124 1039 162 0-194 192 -223 48/23
12.43 1:46:01 1:40:21 +4 8:30 141 88-151 1198 170 82-176 239 0-311 116/123
13.05 1:51:46 5:46 +1 9:16 142 133-148 1316 165 162-168 222 42-242 16/1
13.17 1:52:59 1:13 +1 9:41 141 141-142 1364 166 162-168 209 0-235 4/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 151 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 1.6% 9:20
    13 1.5% 8:17

  • Cadence Distribution

    169 avge / 194 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 169 13.2 1:52:53 8:34
    Walk 0.1 125 0 4 6:55
    Still 0.0 - - 2 -

  • Power Distribution

    236W (311 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:31 46.31% More
    800m 3:46 7:35 54.46% More
    1km 4:43 7:35 57.37% More
    Mile 7:37 7:37 61.40% More
    5k 24:11 7:47 63.96% More
    5 miles 39:41 7:56 63.68% More
    10k 49:26 7:57 63.87% More
    10 miles 1:21:25 8:08 63.76% More
    Half 1:52:11 8:34 61.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:05 7:05 66.06
    5km 23:32 7:34 65.74
    5M 38:58 7:48 64.85
    10km 49:04 7:54 64.35
    10M 1:21:15 8:08 63.89
    Half 1:48:10 8:15 63.37
    20M 2:49:23 8:28 63.38
    Mara 3:45:31 8:36 63.69

Photos



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