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Sun 26th Jan 2025 at 2:12pm by tipsku

Run > Long Run
  • windy
  • cold
  • Time
    2:08:46
  • Miles
    13.17
  • Min/mi
    9:47
  • Pacing
    51.9%
  • WAVA
    52.23
  • Stride(cm)
    90
  • Cals
    1045
  • Cadence
    182
  • BPM
    130
  • %MHR
    70.9
  • B/mi
    1275
  • Asc(m)
    55
  • Surface
    Mixed

Notes & Comments

#byebye01 Never Not Running half ft. Olivia, Marc and Luise

Long recovery run after the race yesterday. I really felt it in my legs that I had run fast the day before. First, I met Olivia at Ostplatz for a gentle 7 mile run to get going. My legs were pretty stiff and it felt pretty hard to run any faster than 9:30 pace so I didn't. Thank you for your patience, Olivia 😊 we were happily chatting and then it was already time to part ways as I was going to meet two ex-beginners of mine for another easy 5 miles. We went up north to inspect the newly paved path up to Auensee. Marc was a real trooper, running with his big rucksack because the facilities weren't open to put it in a locker.

The wind was pretty cold and I felt increasingly chilled so I excused myself for a couple of km to get warm at marathon pace. By now, my legs felt normal and I could hit the pace without any issue. I needed at least 10 miles to get going 😆 but then sub 8 m/m pace didn't feel hard at all. Marshmallows were great fuel for the run. I ended the run with a search for a nextbike. Great long run capping a 55 mile week.

1) 0.62mi - 6:32(10:31/mi) 118/127bpm [1242b/mi] 50cal
2) 0.62mi - 6:02(9:43/mi) 127/136bpm [1235b/mi] 49cal
3) 0.62mi - 5:46(9:17/mi) 128/137bpm [1189b/mi] 46cal
4) 0.62mi - 5:54(9:30/mi) 126/133bpm [1196b/mi] 46cal
5) 0.62mi - 5:56(9:33/mi) 131/138bpm [1252b/mi] 49cal
6) 0.62mi - 5:53(9:28/mi) 130/136bpm [1231b/mi] 46cal
7) 0.62mi - 5:57(9:34/mi) 133/140bpm [1272b/mi] 48cal
8) 0.62mi - 5:52(9:26/mi) 135/142bpm [1274b/mi] 49cal
9) 0.62mi - 6:02(9:42/mi) 136/143bpm [1320b/mi] 49cal
10) 0.62mi - 5:55(9:32/mi) 137/145bpm [1306b/mi] 49cal
11) 0.62mi - 6:01(9:41/mi) 136/145bpm [1316b/mi] 50cal
12) 0.62mi - 6:09(9:55/mi) 125/142bpm [1239b/mi] 43cal
13) 0.62mi - 6:32(10:31/mi) 125/131bpm [1315b/mi] 55cal
14) 0.62mi - 6:43(10:48/mi) 124/132bpm [1340b/mi] 50cal
15) 0.62mi - 6:48(10:57/mi) 121/126bpm [1325b/mi] 50cal
16) 0.62mi - 6:45(10:51/mi) 121/128bpm [1313b/mi] 54cal
17) 0.62mi - 6:47(10:55/mi) 122/129bpm [1331b/mi] 53cal
18) 0.62mi - 6:00(9:40/mi) 130/151bpm [1256b/mi] 53cal
19) 0.62mi - 4:57(7:58/mi) 152/158bpm [1211b/mi] 48cal
20) 0.62mi - 4:56(7:57/mi) 154/158bpm [1223b/mi] 48cal
21) 0.62mi - 6:05(9:48/mi) 137/158bpm [1343b/mi] 50cal
22) 0.12mi - 1:12(9:55/mi) 132/140bpm [1309b/mi] 10cal
6:32 6:02 5:46 5:54 5:56 5:53 5:57 5:52 6:02 5:55 6:01 6:09 6:32 6:43 6:48 6:45 6:47 6:00 4:57 4:56 6:05 1:12
Fenland Flier
Good going after yesterday's race.
Velociraptor
Good work :)
Mark J 🇳🇿
Nice running
riggys99
Nice running day after a hard race
usc215 🇩🇪
halfmarathon as recovery ... awesome! 😅
tipsku
Thank you, it was difficult at the start but my legs improved a lot during the first hour of the run and I felt very comfortable past 8 miles. For me, the secret is to run really slowly. My HR was very low at that stage so I needed to speed up in order not to get too cold. My legs still supported a few kms at marathon pace. Today, Monday, I only went out for under half an hour
usc215 🇩🇪
👍

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.50 7:33 7:33 +2:15 15:07 116 75-127 1753 175 106-192 13/5
1.00 13:23 5:49 +46 11:39 128 79-133 1491 182 136-194 14/4
1.50 18:50 5:27 +46 10:54 127 85-137 1385 186 176-200 7/9
2.00 23:31 4:41 9:23 128 104-135 1200 185 166-196 6/9
2.50 29:19 5:47 +1:06 11:35 125 87-133 1447 183 102-214 7/15
3.00 34:10 4:51 +6 9:42 130 120-136 1260 183 112-200 9/10
3.50 39:13 5:03 +16 10:07 132 119-138 1335 184 134-196 7/10
4.00 43:58 4:45 9:29 131 121-137 1243 185 180-188 5/8
4.50 48:44 4:46 9:32 135 126-142 1288 186 182-192 9/8
5.00 53:27 4:43 9:27 134 128-139 1265 186 178-192 7/10
5.50 58:13 4:46 9:32 136 130-143 1298 186 182-194 10/7
6.00 1:03:08 4:54 9:48 137 131-145 1343 184 178-188 8/9
6.50 1:07:56 4:48 9:37 138 132-145 1326 185 176-188 10/10
7.00 1:12:40 4:44 9:28 135 127-142 1278 184 180-192 8/10
7.50 1:22:16 9:36 +4:33 19:11 122 88-138 2341 182 104-190 6/9
8.00 1:27:33 5:17 10:35 125 117-131 1322 182 172-190 8/8
8.50 1:32:54 5:21 10:42 125 120-132 1337 181 178-184 7/6
9.00 1:38:53 5:59 +33 11:58 122 98-128 1459 180 170-184 6/9
9.50 1:44:24 5:31 11:02 121 115-128 1336 179 176-190 7/7
10.00 1:49:50 5:26 10:52 122 116-127 1326 178 144-184 13/13
10.50 1:55:18 5:28 10:57 122 115-129 1335 179 176-182 7/7
11.00 2:00:28 5:10 10:19 124 114-141 1280 180 172-192 7/6
11.50 2:04:27 3:59 7:59 149 141-154 1188 186 182-192 7/7
12.00 2:08:29 4:02 8:03 153 149-158 1232 186 180-192 9/7
12.50 2:12:28 3:59 7:58 154 151-158 1227 185 180-190 6/6
13.00 2:19:30 7:02 +1:59 14:04 135 97-151 1898 180 106-190 7/7
13.17 2:22:09 2:39 +1:03 15:50 133 97-140 2106 175 72-186 3/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    130 avge / 158 max Delete HR Trace

  • Cadence Distribution

    182 avge / 214 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.8 182 13.1 2:06:58 10:14
    Walk 5.2 127 0.1 7:42 2:23:50
    Still 0.1 - - 13 -
    Pause 4.9 - - 7:17 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:49 46.49% More
    800m 3:55 7:54 50.80% More
    1km 4:55 7:55 52.76% More
    Mile 7:57 7:57 55.43% More
    5k 29:03 9:21 51.65% More
    5 miles 48:38 9:44 50.25% More
    10k 1:01:55 9:58 49.28% More
    10 miles 1:43:08 10:19 48.65% More
    Half 2:20:23 10:43 47.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:23 8:23 52.54
    5km 27:51 8:58 53.89
    5M 46:08 9:14 52.98
    10km 58:05 9:21 52.53
    10M 1:36:10 9:37 52.18
    Half 2:08:02 9:46 51.78
    20M 3:20:31 10:02 51.55
    Mara 4:26:57 10:11 51.12

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Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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