Tonight I left for my long run a bit too late – I didn’t want to miss the football match between Germany and Ukraine so I had to keep up the pace from the beginning. On the other hand the weather was optimal and I got a nice marathon pace practice for free. 😉
At the same time I took the first long run with Zoi by Runteq. Below in the following images you see an overview of my workout. According to Zoi the workout was pretty fine when it comes to the running technique; with the running score of 97 % can one be pretty satisfied. What I still would like to see is how the running changed during the workout, and to really see some figures about whether my technique suffered from the increasing exhaustion.
Workout overview
It seems I don’t have much work to do with the step rate. Generally I don’t have any problems with keeping it pretty steady at 180 steps per minute. On the other hand I still should keep my eye on breaking and try to change my running style to a more smooth style with a real attempt to go forward.
Economy and injury avoidance
Gait statistics
Once again I’m a bit horrified how heel focused my running style is. I really want to change this so there’s work to be done… The figure related to the focus is also an interesting one and provides insight into which areas the runner should concentrate on, when training to change the running technique. For me it seems to be mostly ground contact and breaking I should do something about.
Gait and focus
The final figures of pace and altitude are nice to have, but as I’m mostly using Endomondo or Strava with TomTom, these don’t bring any added value.
Pace and altitude
The outcome of today’s training was positive: I was really delighted that I could already keep up the pace near the marathon target pace so in 11 weeks it should be fully possible to run better than ever. 🙂 Have a good night! A new week with new workouts is about to begin!