Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch
or for an ad-free Fetcheveryone experience!

Sun 2nd Feb 2025 at 12:16pm by tipsku

Run > Long Run
  • Good
  • breezy
  • cold
  • Time
    2:41:56
  • Miles
    18.04
  • Min/mi
    8:59
  • Pacing
    72%
  • WAVA
    57.37
  • Stride(cm)
    97
  • Cals
    1384
  • Cadence
    185
  • BPM
    141
  • %MHR
    76.4
  • B/mi
    1261
  • Asc(m)
    142
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

P&D w2 d7 18 mi LR to Markkleeberger

The goal for this run was running at easy pace MP+20% and then increase pace to MP+10%, roughly 9:15 m/m and then 8:35 m/m for a moderate finish.
I met Olivia near MDR and then we took off to the south towards the lake on a slightly different route this time which turned out to be about 0.2 miles longer. The weather was nice for a run, a bit cold but sunny. My hands turned to icicles briefly so that I struggled to open the cap of the gel pack but Olivia had some good grip strength to open it for me. Today was a premiere, testing home-made gels by Dr Spigt. I had 60 g of carbs in my pack and that kept me fuelled for the entire run. I just have to make sure that I don't take too much at once. It was a really enjoyable run, we discussed several topics we had put on our long run agenda and discovered a few more for future run. The fact that we were talking almost incessantly during the run was a sign that we were running easy. After 10 miles, we picked up the pace slightly which made talking a smidge harder but after a brief adjustment, we were fine to talk. I pushed it a bit harder up the hill on my way home, feeling pretty strong after 16 miles - 24 min in Z3 at the end, 2 hours in Z2 and some change in Z1. Good work, 59 miles for the week in the bag.

1) 0.62mi - 5:57(9:35/mi) 131/141bpm [1255b/mi] 48cal
2) 0.62mi - 5:49(9:21/mi) 128/144bpm [1197b/mi] 44cal
3) 0.62mi - 5:57(9:34/mi) 135/141bpm [1292b/mi] 51cal
4) 0.62mi - 5:27(8:46/mi) 133/146bpm [1167b/mi] 43cal
5) 0.62mi - 5:38(9:04/mi) 138/143bpm [1250b/mi] 48cal
6) 0.62mi - 5:40(9:07/mi) 138/144bpm [1258b/mi] 49cal
7) 0.62mi - 5:35(8:58/mi) 133/147bpm [1193b/mi] 44cal
8) 0.62mi - 5:38(9:03/mi) 136/141bpm [1231b/mi] 46cal
9) 0.62mi - 5:40(9:07/mi) 135/142bpm [1231b/mi] 45cal
10) 0.62mi - 5:46(9:17/mi) 135/140bpm [1254b/mi] 47cal
11) 0.62mi - 5:31(8:53/mi) 137/141bpm [1218b/mi] 45cal
12) 0.62mi - 5:46(9:17/mi) 136/141bpm [1262b/mi] 48cal
13) 0.62mi - 5:45(9:16/mi) 137/142bpm [1269b/mi] 50cal
14) 0.62mi - 5:42(9:11/mi) 140/146bpm [1285b/mi] 48cal
15) 0.62mi - 5:34(8:57/mi) 143/148bpm [1281b/mi] 47cal
16) 0.62mi - 5:50(9:24/mi) 139/150bpm [1306b/mi] 50cal
17) 0.62mi - 5:30(8:51/mi) 142/148bpm [1258b/mi] 48cal
18) 0.62mi - 5:20(8:34/mi) 147/150bpm [1260b/mi] 47cal
19) 0.62mi - 5:29(8:50/mi) 144/150bpm [1272b/mi] 48cal
20) 0.62mi - 5:17(8:29/mi) 147/151bpm [1248b/mi] 47cal
21) 0.62mi - 5:29(8:50/mi) 147/152bpm [1299b/mi] 48cal
22) 0.62mi - 5:49(9:21/mi) 140/149bpm [1309b/mi] 50cal
23) 0.62mi - 5:36(9:00/mi) 143/152bpm [1288b/mi] 49cal
24) 0.62mi - 5:22(8:38/mi) 148/151bpm [1278b/mi] 48cal
25) 0.62mi - 5:19(8:33/mi) 147/153bpm [1256b/mi] 47cal
26) 0.62mi - 5:17(8:30/mi) 151/157bpm [1283b/mi] 49cal
27) 0.62mi - 5:04(8:10/mi) 153/158bpm [1249b/mi] 48cal
28) 0.62mi - 5:30(8:52/mi) 150/156bpm [1330b/mi] 50cal
29) 0.62mi - 5:25(8:43/mi) 147/152bpm [1282b/mi] 50cal
30) 0.02mi - 15(10:45/mi) 143/145bpm [1538b/mi] 2cal
5:57 5:49 5:57 5:27 5:38 5:40 5:35 5:38 5:40 5:46 5:31 5:46 5:45 5:42 5:34 5:50 5:30 5:20 5:29 5:17 5:29 5:49 5:36 5:22 5:19 5:17 5:04 5:30 5:25 15
Velociraptor
Excellent 😃😃😃
Fenland Flier
Great overall pace and upping it towards the end too.
geordiegirl
Fabulous running.
tipsku
Thank you :-) The plan said to do the run at MP+20% and then increase to MP+10% which in my case was roughly 9:15 and 8:35. We managed that pretty well until about halfway when we gradually picked up the pace. I'm really happy with the run and my legs are feeling fine.
Fenland Flier
I used to enjoy those runs, I always felt encouraged when I ran those.
tipsku
Having good company makes a huge difference. I really enjoy the long runs now as they don't get boring and my legs are strong enough to handle them.
Mark J 🇳🇿
Nice running

Map
Full Screen Pin To Top
  • ▲ Map Layers
0mi in 0

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 4:53 4:53 +7 9:47 129 73-137 1262 180 120-190 22/3
1.00 12:20 7:26 +2:45 14:53 130 80-144 1934 182 104-240 12/6
1.50 17:00 4:41 9:21 131 108-138 1225 185 166-196 10/9
2.00 22:47 5:47 +1:04 11:34 135 95-141 1562 185 112-204 13/4
2.50 28:24 5:37 +1:11 11:14 134 86-146 1505 189 150-202 8/9
3.00 32:57 4:33 9:06 138 134-143 1256 187 184-192 7/5
3.50 37:29 4:32 9:03 137 130-143 1240 186 180-190 6/10
4.00 43:08 5:39 +1:04 11:18 134 97-147 1514 186 100-194 9/9
4.50 47:33 4:25 8:51 136 132-141 1204 189 180-200 3/12
5.00 52:07 4:33 9:07 137 133-141 1248 187 182-196 6/6
5.50 56:40 4:33 9:07 135 130-140 1231 185 156-206 5/8
6.00 1:01:22 4:42 9:24 136 130-142 1277 186 144-190 5/6
6.50 1:05:45 4:23 8:47 136 131-140 1193 187 182-192 8/4
7.00 1:10:20 4:35 9:09 137 132-141 1254 186 182-190 7/6
7.50 1:14:57 4:37 9:14 135 128-140 1246 186 182-192 16/3
8.00 1:19:36 4:39 9:19 137 130-142 1275 187 182-194 5/12
8.50 1:24:12 4:36 9:12 140 134-146 1289 186 182-188 7/4
9.00 1:28:39 4:26 8:53 141 136-146 1252 187 184-190 6/11
9.50 1:33:19 4:40 9:21 144 135-150 1346 184 180-188 12/11
10.00 1:37:59 4:40 9:19 138 130-146 1286 185 180-190 12/13
10.50 1:42:23 4:24 8:48 142 135-148 1250 184 180-188 6/6
11.00 1:46:37 4:14 8:28 146 141-150 1237 185 180-188 5/7
11.50 1:51:03 4:26 8:52 146 138-150 1295 184 178-188 9/5
12.00 1:55:23 4:20 8:41 146 139-150 1267 183 178-190 7/8
12.50 1:59:38 4:15 8:30 147 142-152 1249 183 178-188 5/7
13.00 2:04:01 4:22 8:45 147 143-150 1286 185 180-196 7/9
13.50 2:08:53 4:52 +7 9:44 142 134-149 1382 183 154-256 14/6
14.00 2:13:53 5:00 +31 10:00 140 124-152 1400 182 118-190 5/14
14.50 2:18:22 4:29 8:58 146 140-151 1309 185 180-188 6/10
15.00 2:22:38 4:16 8:32 148 145-151 1262 183 178-190 7/8
15.50 2:27:48 5:11 +52 10:22 146 120-153 1513 182 106-186 11/10
16.00 2:32:03 4:15 8:30 152 145-157 1292 185 180-198 8/7
16.50 2:36:27 4:24 +18 8:48 151 137-158 1328 183 116-192 14/5
17.00 2:40:48 4:21 +4 8:41 154 144-158 1338 181 122-192 12/8
17.50 2:45:11 4:23 8:47 148 144-152 1300 182 168-194 7/6
18.00 2:49:32 4:21 8:42 147 142-152 1278 182 174-186 3/11
18.04 2:50:00 28 10:54 145 140-148 1581 171 132-182 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 1.6% 11:46
    17 1.5% 9:25
    14 1.3% 9:24
    12 1.5% 9:54

  • Cadence Distribution

    185 avge / 256 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.0 184 18 2:41:09 9:19
    Walk 1.2 134 0 2:09 58:13
    Still 0.0 - - 5 -
    Pause 3.7 - - 6:37 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 46.20% More
    800m 4:02 8:06 49.48% More
    1km 5:04 8:09 51.21% More
    Mile 8:28 8:28 52.04% More
    5k 27:02 8:42 55.50% More
    5 miles 44:23 8:53 55.07% More
    10k 55:36 8:57 54.87% More
    10 miles 1:29:56 9:00 55.79% More
    Half 1:58:17 9:02 56.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:33 7:33 58.34
    5km 25:06 8:05 59.79
    5M 41:33 8:19 58.82
    10km 52:19 8:25 58.32
    10M 1:26:38 8:40 57.92
    Half 1:55:21 8:48 57.48
    20M 3:00:38 9:02 57.22
    Mara 4:00:30 9:11 56.74

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry
You can still access the old version of this page.







Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,041 Fetchies!
Already a Fetchie? Sign in here