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Sun 2nd Mar 2025 at 10:33am by tipsku

Run > Long Run
  • cold
  • Time
    2:45:56
  • Miles
    17.21
  • Min/mi
    9:39
  • Pacing
    49.4%
  • WAVA
    53.33
  • Stride(cm)
    92
  • Cals
    1326
  • Cadence
    182
  • BPM
    127
  • %MHR
    69.3
  • B/mi
    1229
  • Asc(m)
    124
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

4 comments
P&D w6 d7: 17 mile easy LR with Olivia

On a grey Sunday morning, I wasn't really looking forward to a long run but knowing that I would have company for most of it got me out of the door. I met Olivia in Liebigstraße to run out to the East. My legs were fine but my adductors and pelvic floor were grumbling and questioning my life choices. Why aren't we in bed?

I really appreciated the Spigt house brand gel that lifted my spirits gradually, taking a sip every other km for a while. In the meantime, the sun had come out and I was squinting quite a bit so Olivia kindly offered me her sunglasses. The mid section of the run went really well but in the final 5 miles, my gait felt like a penguin waddle again even though Olivia assured me that it looked fine. She also looked totally unfazed by the race yesterday and the fact she already had 15+ miles in the legs, great running form! I was also grateful for the offer to wear her second pair of gloves because running into the wind chilled my fingers so that I was almost unable to squeeze the gel out of the pouch. I have an amazing running friend 🥰 perfect execution of a long run on tired legs.

1) 0.62mi - 6:24(10:19/mi) 116/131bpm [1196b/mi] 44cal
2) 0.62mi - 5:55(9:31/mi) 127/131bpm [1208b/mi] 48cal
3) 0.62mi - 6:01(9:42/mi) 127/132bpm [1231b/mi] 48cal
4) 0.62mi - 6:00(9:39/mi) 127/133bpm [1226b/mi] 48cal
5) 0.62mi - 6:02(9:42/mi) 127/132bpm [1233b/mi] 47cal
6) 0.62mi - 6:00(9:39/mi) 129/134bpm [1245b/mi] 47cal
7) 0.62mi - 6:07(9:51/mi) 126/131bpm [1241b/mi] 46cal
8) 0.62mi - 6:01(9:41/mi) 125/133bpm [1210b/mi] 50cal
9) 0.62mi - 5:51(9:25/mi) 127/132bpm [1196b/mi] 49cal
10) 0.62mi - 6:06(9:49/mi) 128/134bpm [1256b/mi] 51cal
11) 0.62mi - 6:04(9:47/mi) 131/137bpm [1281b/mi] 50cal
12) 0.62mi - 5:59(9:37/mi) 124/131bpm [1193b/mi] 51cal
13) 0.62mi - 6:23(10:17/mi) 124/134bpm [1275b/mi] 53cal
14) 0.62mi - 6:09(9:54/mi) 130/137bpm [1287b/mi] 49cal
15) 0.62mi - 6:03(9:44/mi) 129/138bpm [1256b/mi] 45cal
16) 0.62mi - 5:48(9:20/mi) 129/136bpm [1205b/mi] 49cal
17) 0.62mi - 6:03(9:44/mi) 127/135bpm [1236b/mi] 51cal
18) 0.62mi - 6:03(9:44/mi) 129/137bpm [1256b/mi] 53cal
19) 0.62mi - 5:52(9:27/mi) 124/132bpm [1172b/mi] 46cal
20) 0.62mi - 5:59(9:38/mi) 123/133bpm [1184b/mi] 47cal
21) 0.62mi - 5:54(9:30/mi) 131/137bpm [1244b/mi] 49cal
22) 0.62mi - 5:59(9:37/mi) 127/137bpm [1222b/mi] 45cal
23) 0.62mi - 5:55(9:32/mi) 131/135bpm [1249b/mi] 50cal
24) 0.62mi - 5:52(9:27/mi) 133/139bpm [1257b/mi] 46cal
25) 0.62mi - 6:16(10:05/mi) 126/135bpm [1271b/mi] 47cal
26) 0.62mi - 5:42(9:11/mi) 128/138bpm [1175b/mi] 42cal
27) 0.62mi - 5:34(8:58/mi) 132/141bpm [1184b/mi] 43cal
28) 0.44mi - 3:52(8:51/mi) 137/140bpm [1214b/mi] 32cal
6:24 5:55 6:01 6:00 6:02 6:00 6:07 6:01 5:51 6:06 6:04 5:59 6:23 6:09 6:03 5:48 6:03 6:03 5:52 5:59 5:54 5:59 5:55 5:52 6:16 5:42 5:34 3:52
Velociraptor
Well done 😀
riggys99
Great run and brilliant company
Mark J 🇳🇿
Lovely running
tipsku
Thank you. We propped each other up when we needed it but overall, it was great. I'm also pleased that my beats per mile value is coming down with training.
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

6% 10% 55% 28% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:32 5:32 +42 11:05 117 60-131 1296 177 110-192 17/5
1.00 11:18 5:45 +37 11:31 123 73-131 1416 183 90-200 8/5
1.50 16:06 4:48 9:36 127 120-132 1219 187 182-190 6/3
2.00 21:03 4:57 9:54 127 121-133 1257 185 180-202 10/5
2.50 25:48 4:46 9:31 126 122-131 1200 187 184-190 5/6
3.00 30:41 4:53 9:45 127 121-132 1238 185 182-190 8/7
3.50 35:29 4:48 9:37 128 124-134 1231 185 180-192 8/5
4.00 40:17 4:48 9:36 127 120-133 1220 187 166-198 3/5
4.50 45:15 4:57 9:55 125 115-131 1239 184 178-190 11/10
5.00 50:05 4:51 9:41 126 118-133 1221 184 178-194 11/7
5.50 54:51 4:45 9:31 127 121-132 1208 184 172-190 8/9
6.00 59:47 4:56 9:52 128 121-134 1263 184 178-196 14/6
6.50 1:04:27 4:40 9:20 128 123-133 1195 184 176-188 4/12
7.00 1:09:26 4:59 9:58 131 125-137 1305 184 174-188 16/4
7.50 1:15:18 5:52 +1:06 11:45 123 89-129 1445 183 152-188 9/7
8.00 1:21:49 6:31 +1:17 13:02 123 86-132 1604 182 108-194 6/10
8.50 1:26:47 4:57 9:55 129 124-134 1279 183 172-190 14/7
9.00 1:31:40 4:54 9:47 132 126-138 1292 184 174-190 12/5
9.50 1:37:22 5:41 +52 11:23 127 97-137 1445 183 112-190 7/11
10.00 1:42:03 4:41 9:22 130 124-134 1218 183 178-188 5/16
10.50 1:47:41 5:38 +46 11:16 126 92-135 1420 181 134-186 7/10
11.00 1:52:28 4:47 9:35 127 117-132 1216 181 166-188 7/12
11.50 1:58:44 6:16 +1:25 12:31 126 88-137 1578 181 114-190 12/8
12.00 2:03:55 5:11 +31 10:22 126 98-133 1307 181 122-186 9/17
12.50 2:08:56 5:00 +7 10:01 124 104-132 1242 178 94-192 5/14
13.00 2:13:42 4:47 9:34 131 124-137 1252 181 170-186 9/12
13.50 2:21:41 7:59 +3:09 15:57 125 87-136 1994 179 104-218 10/11
14.00 2:26:24 4:43 9:25 131 125-137 1234 182 178-186 10/9
14.50 2:31:04 4:40 9:21 132 126-137 1234 180 178-184 12/14
15.00 2:39:36 8:32 +3:33 17:04 131 88-139 2235 179 108-186 11/8
15.50 2:44:32 4:56 9:52 127 102-135 1253 176 160-182 6/9
16.00 2:51:07 6:35 +1:59 13:10 127 89-138 1672 179 120-212 13/7
16.50 2:56:34 5:27 +55 10:54 130 85-141 1418 179 128-188 8/9
17.00 3:01:10 4:36 +1 9:13 137 133-141 1262 180 120-190 7/7
17.21 3:02:57 1:47 8:19 137 133-140 1139 180 176-182 7/5

Heart

127/141max
  • Show Beats/Mile

Elevation

Asc 124m, Range 54m, Flat prediction 2:44:09
Elevation Graph
Biggest Climbs (m) Min/mi
19 1.3% 11:08
10 1.7% 10:04
10 1.2% 9:46
See your biggest climbs

Cadence

182 (218 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.1 182 17.2 2:45:18 10:32
Walk 0.8 126 0 1:32 32:41
Still 0.3 - - 33 -
Pause 7.8 - - 15:34 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:08 8:35 42.35% More
800m 4:22 8:47 45.69% More
1km 5:30 8:50 47.22% More
Mile 9:17 9:17 47.41% More
5k 29:55 9:38 50.15% More
5 miles 48:13 9:39 50.68% More
10k 1:00:07 9:40 50.76% More
10 miles 1:41:03 10:06 49.65% More
Half 2:15:49 10:22 49.23% More

Predictions

Dist Time Per Mile WAVA
1M 8:08 8:08 54.16
5km 27:02 8:42 55.52
5M 44:46 8:57 54.59
10km 56:21 9:04 54.14
10M 1:33:20 9:20 53.76
Half 2:04:15 9:29 53.36
20M 3:14:35 9:44 53.12
Mara 4:19:04 9:53 52.67

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind

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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