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Mon 17th Feb 2025 at 1:32pm by tipsku

Run > Long Run
  • Good
  • breezy
  • v cold
  • Time
    2:49:19
  • Miles
    18.41
  • Min/mi
    9:12
  • Pacing
    80.8%
  • WAVA
    56.02
  • Stride(cm)
    95
  • Cals
    1486
  • Cadence
    184
  • BPM
    141
  • %MHR
    76.4
  • B/mi
    1293
  • Asc(m)
    121
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

P&D W5 D1: 18 mi easy LR with Olivia
Cold but sunny day, ideal for a long run. Olivia joined me at Ostplatz for an extensive tour of East and South East Leipzig. The list of former villages we visited was pretty long, Stünz, Engelsdorf, Mölkau, Zweinaundorf, Baalsdorf, Holzhausen, Zuckelhausen, Meusdorf, then heading down to the park in Lößnig and then back the usual route. Time passed quickly as we had a lot to talk about. LSRs are the best type of run for having a chat. I had about 4 km on my own at the end which needed a bit more grit and determination not to slow down.

1) 0.62mi - 5:44(9:14/mi) 129/144bpm [1192b/mi] 47cal
2) 0.62mi - 5:43(9:12/mi) 139/147bpm [1279b/mi] 51cal
3) 0.62mi - 5:59(9:38/mi) 138/145bpm [1330b/mi] 52cal
4) 0.62mi - 5:47(9:19/mi) 137/145bpm [1276b/mi] 48cal
5) 0.62mi - 5:53(9:29/mi) 139/146bpm [1317b/mi] 51cal
6) 0.62mi - 5:48(9:20/mi) 139/143bpm [1298b/mi] 50cal
7) 0.62mi - 6:00(9:39/mi) 135/142bpm [1303b/mi] 50cal
8) 0.62mi - 5:50(9:24/mi) 134/140bpm [1259b/mi] 49cal
9) 0.62mi - 5:42(9:11/mi) 138/147bpm [1267b/mi] 49cal
10) 0.62mi - 5:51(9:26/mi) 133/146bpm [1254b/mi] 48cal
11) 0.62mi - 5:57(9:34/mi) 139/146bpm [1329b/mi] 51cal
12) 0.62mi - 5:43(9:12/mi) 140/145bpm [1288b/mi] 50cal
13) 0.62mi - 5:39(9:06/mi) 140/146bpm [1274b/mi] 49cal
14) 0.62mi - 5:46(9:17/mi) 141/147bpm [1310b/mi] 53cal
15) 0.62mi - 5:41(9:09/mi) 142/147bpm [1299b/mi] 49cal
16) 0.62mi - 5:53(9:28/mi) 142/151bpm [1345b/mi] 49cal
17) 0.62mi - 5:41(9:09/mi) 142/151bpm [1300b/mi] 48cal
18) 0.62mi - 5:30(8:52/mi) 142/151bpm [1258b/mi] 51cal
19) 0.62mi - 5:40(9:08/mi) 143/150bpm [1305b/mi] 51cal
20) 0.62mi - 5:44(9:13/mi) 142/147bpm [1309b/mi] 53cal
21) 0.62mi - 5:47(9:18/mi) 141/153bpm [1311b/mi] 55cal
22) 0.62mi - 5:51(9:25/mi) 139/147bpm [1309b/mi] 49cal
23) 0.62mi - 5:40(9:08/mi) 144/149bpm [1315b/mi] 49cal
24) 0.62mi - 5:40(9:08/mi) 146/149bpm [1333b/mi] 55cal
25) 0.62mi - 5:33(8:55/mi) 144/148bpm [1285b/mi] 52cal
26) 0.62mi - 5:40(9:07/mi) 143/151bpm [1304b/mi] 47cal
27) 0.62mi - 5:35(8:59/mi) 147/150bpm [1320b/mi] 54cal
28) 0.62mi - 5:29(8:49/mi) 147/153bpm [1296b/mi] 48cal
29) 0.62mi - 5:19(8:34/mi) 151/155bpm [1293b/mi] 50cal
30) 0.39mi - 3:11(8:06/mi) 149/154bpm [1208b/mi] 28cal
5:44 5:43 5:59 5:47 5:53 5:48 6:00 5:50 5:42 5:51 5:57 5:43 5:39 5:46 5:41 5:53 5:41 5:30 5:40 5:44 5:47 5:51 5:40 5:40 5:33 5:40 5:35 5:29 5:19 3:11
riggys99
Well run. LSR are my favourite run
Mark J 🇳🇿
Nice long one.
Velociraptor
Well done 😀
tipsku
Thank you :-) LSRs are my preferred runs, too, especially in good company.
geordiegirl
Excellent miles.
tipsku
Thank you :-)

Map
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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 5:19 5:19 +41 10:37 127 83-142 1349 181 88-194 18/4
1.00 9:50 4:31 9:02 140 132-147 1265 184 180-188 12/8
1.50 14:37 4:47 9:34 138 133-145 1320 185 182-188 14/7
2.00 19:23 4:46 9:31 137 132-141 1305 184 178-190 12/10
2.50 24:03 4:41 9:21 137 126-145 1282 185 180-190 5/8
3.00 28:47 4:44 9:27 140 131-146 1324 185 174-190 14/4
3.50 33:31 4:44 9:28 138 134-143 1306 185 166-190 9/9
4.00 38:24 4:53 9:46 139 132-142 1356 186 180-194 10/5
4.50 43:00 4:37 9:13 132 125-138 1217 186 180-194 6/11
5.00 47:42 4:41 9:22 134 128-140 1256 185 178-192 8/5
5.50 52:16 4:35 9:09 137 130-147 1254 185 178-194 8/10
6.00 56:56 4:39 9:19 138 127-147 1286 184 180-196 10/8
6.50 1:02:21 5:26 +40 10:51 135 100-146 1466 184 128-192 14/6
7.00 1:07:09 4:48 9:35 139 129-145 1332 184 176-196 10/7
7.50 1:11:43 4:34 9:07 139 134-143 1268 184 180-190 6/6
8.00 1:16:13 4:30 9:00 140 135-146 1261 186 168-192 4/4
8.50 1:20:51 4:38 9:16 142 133-147 1315 187 176-194 6/5
9.00 1:25:28 4:37 9:15 140 130-147 1294 185 132-198 5/4
9.50 1:30:06 4:38 9:16 144 138-151 1335 184 176-190 8/4
10.00 1:35:16 5:10 +25 10:20 140 125-150 1446 183 134-190 11/5
10.50 1:40:08 4:52 +16 9:45 141 129-147 1374 185 120-196 5/6
11.00 1:44:31 4:23 8:45 142 135-151 1243 186 182-194 3/12
11.50 1:49:07 4:36 9:11 144 138-150 1323 185 180-190 4/9
12.00 1:53:41 4:34 9:09 140 133-146 1280 183 178-188 8/8
12.50 1:58:14 4:33 9:06 142 136-147 1293 185 180-202 3/10
13.00 2:02:55 4:41 9:22 142 129-153 1329 182 170-204 8/9
13.50 2:08:10 5:15 +33 10:31 138 123-147 1451 182 168-188 5/15
14.00 2:12:53 4:43 9:26 141 136-146 1329 183 174-192 6/10
14.50 2:17:18 4:25 8:49 146 143-149 1287 184 178-194 6/6
15.00 2:21:55 4:37 +3 9:15 145 141-149 1341 182 118-190 10/8
15.50 2:26:24 4:29 8:58 144 140-147 1292 183 180-186 5/8
16.00 2:32:04 5:40 +1:03 11:20 142 116-150 1610 183 170-188 10/10
16.50 2:36:29 4:25 8:50 147 143-151 1298 182 178-188 9/9
17.00 2:41:29 5:00 +31 10:00 146 130-152 1459 181 144-196 10/8
17.50 2:46:09 4:40 +13 9:19 147 139-153 1371 183 136-256 13/7
18.00 2:50:23 4:14 8:29 152 145-155 1289 183 180-186 10/9
18.41 2:53:59 3:36 +16 8:45 150 141-154 1312 182 170-194 9/8

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    141 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 1.1% 9:42
    15 1.1% 9:17
    13 1.0% 9:34
    11 1.9% 9:22
    11 1.3% 10:53

  • Cadence Distribution

    184 avge / 256 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.3 184 18.4 2:49:14 9:21
    Walk 0.9 132 0 1:41 2:38:15
    Still 0.1 - - 7 -
    Pause 1.7 - - 2:57 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 48.05% More
    800m 4:12 8:27 47.47% More
    1km 5:18 8:32 48.95% More
    Mile 8:37 8:37 51.09% More
    5k 28:34 9:12 52.54% More
    5 miles 46:10 9:14 52.94% More
    10k 57:44 9:18 52.84% More
    10 miles 1:33:46 9:23 53.51% More
    Half 2:03:05 9:24 54.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:43 7:43 57.08
    5km 25:41 8:16 58.43
    5M 42:32 8:30 57.46
    10km 53:33 8:37 56.97
    10M 1:28:40 8:52 56.59
    Half 1:58:03 9:01 56.16
    20M 3:04:51 9:15 55.91
    Mara 4:06:07 9:24 55.44

Bespoke Fields

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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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