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Sun 16th Mar 2025 at 9:50am by tipsku

Run > Long Run
  • breezy
  • cold
  • Time
    2:58:53
  • Miles
    18.95
  • Min/mi
    9:26
  • Pacing
    54%
  • WAVA
    54.63
  • Stride(cm)
    92
  • Cals
    1539
  • Cadence
    185
  • BPM
    130
  • %MHR
    70.9
  • B/mi
    1231
  • Asc(m)
    98
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

P&D w8, d7: 30k easy LR on the actual marathon course

The day after the race, my legs had other plans but I am still in marathon training so 30k it was going to be again. This time, Olivia joined me for a tour of the new race course. It was a bit busier and noisier than what we're used to but we put up with it. I kind of like the new course variation, it's on familiar roads. I'm just uncertain what happens with the timing mat opposite the arena, how are they going to set the course around there.

I was grateful for the nutrition that I got from Joris, 60g of carbs plus a "nosebleed gel" and some marshmallows for about 95g. Not bad! My hips and my pelvic floor weren't happy but they carried me around the course in just under 3 hours and I'm grateful that I could do that on tired legs. Only one more long run, then it's taper time!

1) 0.62mi - 6:20(10:12/mi) 120/134bpm [1224b/mi] 48cal
2) 0.62mi - 6:16(10:06/mi) 125/142bpm [1262b/mi] 50cal
3) 0.62mi - 6:02(9:43/mi) 124/135bpm [1205b/mi] 48cal
4) 0.62mi - 5:53(9:27/mi) 131/135bpm [1239b/mi] 51cal
5) 0.62mi - 5:47(9:18/mi) 132/136bpm [1229b/mi] 49cal
6) 0.62mi - 5:56(9:32/mi) 127/135bpm [1211b/mi] 46cal
7) 0.62mi - 5:51(9:25/mi) 131/138bpm [1233b/mi] 48cal
8) 0.62mi - 5:58(9:36/mi) 127/137bpm [1220b/mi] 48cal
9) 0.62mi - 5:53(9:28/mi) 129/134bpm [1222b/mi] 50cal
10) 0.62mi - 5:50(9:23/mi) 128/135bpm [1202b/mi] 49cal
11) 0.62mi - 5:33(8:56/mi) 127/136bpm [1134b/mi] 45cal
12) 0.62mi - 5:59(9:37/mi) 124/136bpm [1193b/mi] 45cal
13) 0.62mi - 5:23(8:39/mi) 125/133bpm [1082b/mi] 49cal
14) 0.62mi - 5:44(9:13/mi) 131/136bpm [1207b/mi] 54cal
15) 0.62mi - 5:46(9:17/mi) 133/144bpm [1235b/mi] 47cal
16) 0.62mi - 5:41(9:09/mi) 134/143bpm [1226b/mi] 51cal
17) 0.62mi - 5:39(9:05/mi) 133/138bpm [1208b/mi] 52cal
18) 0.62mi - 5:53(9:28/mi) 136/143bpm [1287b/mi] 52cal
19) 0.62mi - 5:37(9:02/mi) 134/140bpm [1211b/mi] 51cal
20) 0.62mi - 5:43(9:12/mi) 135/140bpm [1241b/mi] 50cal
21) 0.62mi - 5:45(9:15/mi) 132/137bpm [1221b/mi] 51cal
22) 0.62mi - 5:49(9:22/mi) 129/136bpm [1209b/mi] 50cal
23) 0.62mi - 5:59(9:38/mi) 131/136bpm [1261b/mi] 54cal
24) 0.62mi - 5:50(9:24/mi) 132/139bpm [1241b/mi] 55cal
25) 0.62mi - 5:52(9:26/mi) 132/138bpm [1246b/mi] 55cal
26) 0.62mi - 5:54(9:30/mi) 134/139bpm [1273b/mi] 55cal
27) 0.62mi - 5:50(9:23/mi) 133/140bpm [1248b/mi] 49cal
28) 0.62mi - 6:10(9:56/mi) 133/141bpm [1321b/mi] 54cal
29) 0.62mi - 6:15(10:03/mi) 131/141bpm [1317b/mi] 51cal
30) 0.62mi - 5:52(9:26/mi) 135/144bpm [1274b/mi] 53cal
31) 0.31mi - 2:53(9:17/mi) 136/141bpm [1264b/mi] 29cal
6:20 6:16 6:02 5:53 5:47 5:56 5:51 5:58 5:53 5:50 5:33 5:59 5:23 5:44 5:46 5:41 5:39 5:53 5:37 5:43 5:45 5:49 5:59 5:50 5:52 5:54 5:50 6:10 6:15 5:52 2:53
usc215 🇩🇪
nice LR... well done!
RiceandPeas
That's quite a run! 👏
Velociraptor
Well done :)
tipsku
Thank you :-) the hay is almost in the barn. Now I just have to stay healthy until M day

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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.
1.00 11:14 11:14 +1:07 11:14 124 75-142 1392 179 94-198 27/7
2.00 26:48 15:34 +5:47 15:34 124 79-135 1930 184 94-234 11/19
3.00 36:13 9:25 9:25 132 125-136 1243 188 170-200 11/13
4.00 47:13 11:00 +1:33 11:00 128 98-138 1409 188 120-202 9/13
5.00 57:38 10:25 +50 10:25 129 90-137 1343 187 134-200 11/14
6.00 1:07:33 9:55 +31 9:55 128 101-135 1268 188 116-200 15/14
7.00 1:18:39 11:06 +1:53 11:06 127 92-136 1411 187 118-196 10/11
8.00 1:28:59 10:20 +1:18 10:20 125 90-134 1291 188 120-202 20/11
9.00 1:38:47 9:48 +38 9:48 130 100-136 1275 186 124-198 13/7
10.00 1:48:01 9:14 9:14 135 128-144 1246 186 130-196 18/5
11.00 1:57:14 9:13 9:13 135 126-143 1245 185 180-194 15/18
12.00 2:06:24 9:10 9:10 134 126-140 1229 186 148-196 12/20
13.00 2:15:40 9:16 +2 9:16 133 126-140 1231 185 106-256 14/19
14.00 2:25:56 10:17 +49 10:17 130 97-136 1336 184 106-190 10/16
15.00 2:35:23 9:27 9:27 131 124-139 1238 183 172-192 11/18
16.00 2:44:51 9:28 9:28 133 124-139 1259 183 160-190 17/18
17.00 2:56:21 11:30 +1:53 11:30 134 98-141 1540 182 100-206 17/18
18.00 3:07:01 10:40 +41 10:40 131 109-141 1397 178 102-194 26/14
18.95 3:15:56 8:55 9:23 136 129-144 1276 181 160-190 16/15

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    130 avge / 144 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 1.3% 11:17

  • Cadence Distribution

    185 avge / 256 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.0 185 18.9 2:59:06 10:12
    Walk 1.5 122 0.1 3:10 36:08
    Still 0.2 - - 28 -
    Pause 6.3 - - 13:12 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:10 44.50% More
    800m 4:24 8:52 45.25% More
    1km 5:34 8:58 46.54% More
    Mile 9:01 9:01 48.85% More
    5k 28:29 9:10 52.69% More
    5 miles 46:34 9:19 52.49% More
    10k 58:35 9:26 52.08% More
    10 miles 1:36:55 9:41 51.77% More
    Half 2:09:19 9:52 51.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:55 7:55 55.64
    5km 26:19 8:28 57.03
    5M 43:34 8:43 56.10
    10km 54:52 8:50 55.61
    10M 1:30:51 9:05 55.23
    Half 2:00:57 9:14 54.82
    20M 3:09:24 9:28 54.57
    Mara 4:12:11 9:38 54.11

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