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Sun 9th Mar 2025 at 9:40am by tipsku

Run > Long Run
  • Amazing
  • breezy
  • Time
    3:08:40
  • Miles
    22.63
  • Min/mi
    8:20
  • Pacing
    53.9%
  • WAVA
    62.23
  • Stride(cm)
    103
  • Cals
    1803
  • Cadence
    187
  • BPM
    151
  • %MHR
    82.2
  • B/mi
    1262
  • Asc(m)
    99
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

P&D w7 d7: 22.6 mi LR with a HM at MP 7:50 m/m

This was going to be the biggest long run of this block, 22 miles with 13 at marathon pace, aiming for 7:50 pace for a 3:25 marathon. According to my data on strava I did it, 1:42:29, fetch gives me 1:42:24 for the half. Now I only need to do this twice in 5 weeks time and I'm good.

Olivia ran the session with me and looked really strong in the way up north. The gravel path towards the end of the course made things a bit harder so I was glad I could keep the pace and didn't slow down. I managed to dial into the pace and hold it like a metronome which is a very encouraging sign. My HR didn't drift much, it stayed around 160 for the majority of the HM, it just needed about 5 miles to get there and then didn't budge until the end. It felt very controlled and doable. Olivia's company made time pass quicker so I was really grateful for it. thanks and hugs 🤗

Shout-out and huge thanks also to Joris for being our bike support and providing some entertainment along the course. The nutrition worked like a treat and I really liked the small bottles with 40g carbs each. The shoes worked extremely well and I also liked the shirt and the shorts. I guess I found my marathon gear. Overall, I really needed this to know that I can run the distance at that pace.

1) 0.62mi - 5:56(9:33/mi) 131/143bpm [1252b/mi] 50cal
2) 0.62mi - 5:24(8:41/mi) 138/147bpm [1199b/mi] 49cal
3) 0.62mi - 5:11(8:21/mi) 138/151bpm [1153b/mi] 46cal
4) 0.62mi - 5:29(8:50/mi) 143/152bpm [1263b/mi] 52cal
5) 0.62mi - 5:46(9:17/mi) 138/144bpm [1281b/mi] 51cal
6) 0.62mi - 5:24(8:42/mi) 140/151bpm [1218b/mi] 47cal
7) 0.62mi - 5:25(8:43/mi) 144/149bpm [1255b/mi] 49cal
8) 0.33mi - 2:54(8:45/mi) 138/147bpm [1208b/mi] 23cal
9) 0.62mi - 4:52(7:50/mi) 153/162bpm [1198b/mi] 49cal
10) 0.62mi - 4:52(7:51/mi) 154/160bpm [1208b/mi] 49cal
11) 0.62mi - 4:52(7:49/mi) 155/162bpm [1212b/mi] 48cal
12) 0.62mi - 4:54(7:53/mi) 156/161bpm [1229b/mi] 49cal
13) 0.62mi - 4:51(7:48/mi) 156/159bpm [1218b/mi] 49cal
14) 0.62mi - 4:50(7:46/mi) 155/163bpm [1205b/mi] 48cal
15) 0.62mi - 4:51(7:48/mi) 157/160bpm [1224b/mi] 48cal
16) 0.62mi - 4:49(7:46/mi) 157/161bpm [1218b/mi] 48cal
17) 0.62mi - 4:48(7:44/mi) 159/161bpm [1230b/mi] 48cal
18) 0.62mi - 4:48(7:44/mi) 161/165bpm [1245b/mi] 50cal
19) 0.62mi - 4:51(7:48/mi) 161/165bpm [1256b/mi] 50cal
20) 0.62mi - 4:48(7:44/mi) 162/166bpm [1253b/mi] 50cal
21) 0.62mi - 4:52(7:50/mi) 160/163bpm [1252b/mi] 48cal
22) 0.62mi - 4:50(7:46/mi) 161/164bpm [1251b/mi] 49cal
23) 0.62mi - 4:50(7:47/mi) 161/163bpm [1252b/mi] 49cal
24) 0.62mi - 4:50(7:46/mi) 160/162bpm [1244b/mi] 48cal
25) 0.62mi - 4:51(7:48/mi) 160/162bpm [1247b/mi] 48cal
26) 0.62mi - 4:50(7:46/mi) 161/163bpm [1250b/mi] 48cal
27) 0.62mi - 4:49(7:45/mi) 162/166bpm [1255b/mi] 49cal
28) 0.62mi - 4:49(7:45/mi) 161/164bpm [1247b/mi] 48cal
29) 0.62mi - 4:48(7:44/mi) 162/165bpm [1253b/mi] 49cal
30) 0.1mi - 45(7:30/mi) 162/165bpm [1216b/mi] 7cal
31) 0.62mi - 6:03(9:44/mi) 146/162bpm [1420b/mi] 48cal
32) 0.62mi - 5:56(9:33/mi) 144/148bpm [1376b/mi] 55cal
33) 0.62mi - 6:09(9:54/mi) 143/150bpm [1416b/mi] 55cal
34) 0.62mi - 6:05(9:47/mi) 139/146bpm [1360b/mi] 50cal
35) 0.62mi - 5:34(8:58/mi) 150/156bpm [1345b/mi] 55cal
36) 0.62mi - 5:32(8:54/mi) 151/157bpm [1345b/mi] 53cal
37) 0.62mi - 5:34(8:57/mi) 149/155bpm [1333b/mi] 53cal
38) 0.45mi - 3:58(8:54/mi) 149/155bpm [1327b/mi] 38cal
5:56 5:24 5:11 5:29 5:46 5:24 5:25 2:54 4:52 4:52 4:52 4:54 4:51 4:50 4:51 4:49 4:48 4:48 4:51 4:48 4:52 4:50 4:50 4:50 4:51 4:50 4:49 4:49 4:48 45 6:03 5:56 6:09 6:05 5:34 5:32 5:34 3:58
usc215 🇩🇪
you almost ran to me in Halle :) very nice LR! well done! 👍
riggys99
Sounds very promising great run.
Fenland Flier
Great pacing.
Velociraptor
Excellent 😃😃😃
Mark J 🇳🇿
Great running. In the bag.
tipsku
Thank you 😊 it was the confidence building run that I needed. Now a couple of days of easy recovery and I'll be ready for more

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.
0.62 6:45 6:45 +1 10:52 131 84-143 1423 177 0-256 26/7
1.24 13:16 6:31 +1 10:32 139 92-147 1463 184 0-256 12/11
1.86 19:14 5:57 +1 9:36 139 100-151 1335 185 130-200 6/15
2.48 24:42 5:29 8:50 143 134-152 1263 186 156-198 6/9
3.10 30:28 5:46 9:17 138 132-144 1281 185 180-190 7/6
3.72 37:16 6:47 +1 10:56 140 92-151 1531 186 0-196 5/11
4.34 42:40 5:24 8:43 144 135-149 1255 188 184-192 8/5
4.67 46:36 3:56 +1 11:56 139 101-147 1660 185 0-202 5/7
5.29 51:27 4:51 7:50 153 144-162 1199 193 176-206 9/8
5.91 56:19 4:52 7:51 154 147-160 1208 192 176-214 5/7
6.53 1:01:10 4:51 7:49 155 150-162 1212 191 186-204 5/6
7.15 1:06:03 4:54 7:53 156 152-161 1229 192 188-204 11/8
7.77 1:10:54 4:51 7:48 156 151-159 1218 192 186-204 5/6
8.39 1:16:13 5:19 +1 8:34 155 142-163 1328 192 110-202 6/7
9.01 1:21:03 4:50 7:48 157 154-160 1224 191 186-198 5/5
9.63 1:25:52 4:49 7:46 157 153-161 1218 189 186-198 5/7
10.25 1:30:39 4:48 7:44 159 156-161 1230 188 184-200 6/7
10.87 1:35:27 4:48 7:44 161 156-165 1245 190 184-206 9/11
11.49 1:40:18 4:51 7:48 161 158-165 1256 188 178-206 6/8
12.12 1:45:06 4:48 7:44 162 160-166 1252 189 184-202 5/9
12.74 1:49:57 4:52 7:50 160 157-163 1252 189 184-194 6/5
13.36 1:54:47 4:49 7:46 161 158-164 1251 189 186-198 7/5
13.98 1:59:36 4:49 7:47 161 157-163 1252 190 186-196 4/7
14.60 2:04:25 4:49 7:46 160 157-162 1244 189 184-194 5/6
15.22 2:09:14 4:50 7:48 160 156-162 1247 187 180-190 8/4
15.84 2:14:04 4:49 7:46 161 157-163 1250 189 184-200 6/8
16.46 2:18:52 4:48 7:45 162 157-166 1255 189 186-196 9/8
17.08 2:23:40 4:48 7:45 161 156-164 1247 189 186-196 5/5
17.70 2:28:28 4:48 7:44 162 159-165 1253 189 184-198 11/7
17.79 2:29:12 44 7:27 162 160-165 1207 188 186-190 2/0
18.41 2:36:01 6:50 +2 11:01 146 134-162 1610 177 0-190 7/12
19.03 2:41:57 5:56 9:33 144 138-148 1376 181 176-186 8/6
19.66 2:48:06 6:09 9:54 143 136-150 1416 180 172-194 9/5
20.28 2:58:05 9:59 +1 16:04 139 98-146 2233 178 116-184 12/11
20.90 3:03:48 5:43 +1 9:12 150 141-156 1381 182 156-226 16/7
21.52 3:09:19 5:31 8:55 151 144-157 1347 183 176-188 16/7
22.14 3:15:15 5:56 +1 9:34 149 135-155 1426 181 64-196 13/10
22.58 3:19:14 3:59 +1 8:56 149 144-155 1332 182 176-186 8/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 1.6% 10:18
    14 1.3% 9:01
    10 1.3% 8:53

  • Cadence Distribution

    187 avge / 256 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.4 186 22.6 3:08:09 8:32
    Walk 3.1 126 0 6:26 8:07:46
    Still 0.0 - - 4 -
    Pause 2.4 - - 4:55 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 49.27% More
    800m 3:45 7:34 53.05% More
    1km 4:44 7:36 54.88% More
    Mile 7:41 7:41 57.33% More
    5k 24:01 7:44 62.51% More
    5 miles 38:44 7:45 63.09% More
    10k 48:11 7:45 63.32% More
    10 miles 1:18:07 7:49 64.23% More
    Half 1:42:24 7:49 65.29% More
    20 miles 2:50:23 8:31 60.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 63.68
    5km 23:00 7:24 65.25
    5M 38:04 7:37 64.20
    10km 47:56 7:43 63.65
    10M 1:19:23 7:56 63.21
    Half 1:45:41 8:04 62.74
    20M 2:45:31 8:17 62.45
    Mara 3:40:21 8:25 61.93

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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