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Sun 5th May 2024 at 8:49pm by tipsku

Run > Medium Long Run
  • Good
  • breezy
  • warm
  • Time
    1:10:27
  • Miles
    7.50
  • Min/mi
    9:24
  • Pacing
    85.3%
  • WAVA
    54.11
  • Stride(cm)
    97
  • Cals
    618
  • Cadence
    177
  • BPM
    144
  • %MHR
    77.1
  • B/mi
    1355
  • Asc(m)
    52
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

6 comments
12 km MLR with a fastish finish
I waited until sunset so that it would be a bit cooler. I ran one of my favourite routes in the East of Leipzig, thought of extending it to 15k but a developing blister at 8k made me rethink that and I headed back on the normal route. 12k done, longest run since the marathon, no pain, no niggles, no heavy legs, happy with that.

Little anecdote: In Stötteritz, a guy was walking along the pavement in front of me. When he heard me approaching, he started jogging. I closed in on him, he accelerated a little more but I still caught him and overtook him without much trouble. Pace required: about 8:20 m/m, felt nice and smooth on the downhill, managed to get to MP there.

1) 0.62mi - 5:55(9:32/mi) 130/145bpm [1238b/mi] 49cal
2) 0.62mi - 5:38(9:04/mi) 142/146bpm [1287b/mi] 51cal
3) 0.62mi - 5:46(9:16/mi) 143/146bpm [1325b/mi] 52cal
4) 0.62mi - 5:57(9:35/mi) 142/148bpm [1360b/mi] 51cal
5) 0.62mi - 6:07(9:50/mi) 143/150bpm [1407b/mi] 53cal
6) 0.62mi - 5:55(9:31/mi) 146/149bpm [1389b/mi] 52cal
7) 0.62mi - 5:47(9:19/mi) 146/152bpm [1360b/mi] 51cal
8) 0.62mi - 6:00(9:39/mi) 149/153bpm [1438b/mi] 53cal
9) 0.62mi - 5:49(9:22/mi) 149/156bpm [1396b/mi] 53cal
10) 0.62mi - 5:29(8:50/mi) 154/162bpm [1360b/mi] 51cal
11) 0.62mi - 5:31(8:52/mi) 149/154bpm [1321b/mi] 48cal
12) 0.62mi - 6:07(9:51/mi) 141/149bpm [1389b/mi] 50cal
13) 0.05mi - 26(9:15/mi) 141/143bpm [1304b/mi] 4cal
5:55 5:38 5:46 5:57 6:07 5:55 5:47 6:00 5:49 5:29 5:31 6:07 26
Velociraptor
Well done :) Nice to have someone to play with on the run :)
tipsku
Thank you, it was enjoyable. And yes, I always find it funny when people want to run with me and then give up after 30 seconds. During marathon training, I was on a long run with about 12 miles to go. A couple of guys were barbecuing in a garden that was next to the cycle path. One of them came over and wanted to join me and I told him that I had another 19k to go and he was welcome to join me, I didn't mind company on long runs, time passes quicker. His face was priceless. :-)
riggys99
Nice run. I often get kids/teenagers trying to run along with me but they normally give up after 10 seconds or so. Going through a village last summer i had a few kids running with me who where playing knock knock run.
usc215
glad you've recovered from the marathon! :)

I can just imagine the guy's face: my neighbour asked me the other day how far I was running. when I said it was a short 16km run today, his eyes got really big :)
Bowman 🇸🇪
Nice one tip!
Always fun to have some company on the way :)
tipsku
I appreciate some company, especially kids. It's a nice opportunity to tell them that they are doing well, even if they run just a little bit with me. Hopefully, they'll keep up with some exercise.

And yes, non-runners don't understand distances the way we do :-)
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 7% 49% 41% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:32 2:32 10:07 119 65-132 1204 171 104-186 8/2
0.50 4:49 2:17 9:07 136 126-143 1241 176 172-180 6/3
0.75 7:01 2:13 8:50 143 139-146 1263 180 178-184 5/4
1.00 9:20 2:19 9:16 141 136-146 1306 180 178-182 6/2
1.25 11:37 2:17 9:07 142 140-145 1294 179 174-182 4/5
1.50 13:57 2:21 9:22 143 138-146 1340 178 176-180 7/1
1.75 16:15 2:18 9:12 143 139-146 1315 179 174-184 3/5
2.00 18:36 2:21 9:23 141 137-145 1322 180 178-182 1/3
2.25 21:04 2:28 9:51 142 139-145 1399 177 174-180 3/4
2.50 23:24 2:21 9:23 142 138-148 1332 176 174-178 3/2
2.75 25:53 2:28 9:53 143 136-148 1413 178 176-180 8/2
3.00 28:21 2:28 9:53 143 135-150 1413 178 176-180 3/4
3.25 30:46 2:25 9:39 144 142-150 1389 178 176-180 4/2
3.50 33:09 2:24 9:34 146 143-149 1397 178 176-184 3/3
3.75 35:29 2:19 9:17 146 144-149 1356 179 176-182 3/4
4.00 37:45 2:17 9:07 149 146-152 1359 177 174-186 2/5
4.25 40:09 2:24 9:35 144 140-149 1381 175 170-180 3/6
4.50 42:34 2:25 9:40 148 140-153 1431 176 174-180 6/3
4.75 45:00 2:26 9:45 148 144-151 1443 176 170-180 6/3
5.00 47:21 2:21 9:22 149 145-152 1396 178 176-184 2/4
5.25 49:42 2:21 9:26 145 143-149 1367 177 174-182 3/5
5.50 52:02 2:19 9:17 152 148-156 1410 178 176-188 7/2
5.75 54:24 2:23 9:30 151 147-155 1435 176 174-180 6/1
6.00 56:36 2:11 8:46 156 146-162 1367 178 174-184 4/3
6.25 58:43 2:07 8:29 154 151-158 1307 178 174-184 2/8
6.50 1:00:51 2:08 8:33 151 145-154 1291 177 174-180 2/7
6.75 1:03:07 2:16 9:03 148 145-151 1340 178 174-182 3/7
7.00 1:05:28 2:21 9:24 146 143-149 1372 176 172-180 2/4
7.25 1:08:46 3:18 +47 13:13 137 106-148 1811 177 158-256 3/6
7.50 1:11:11 2:25 9:38 141 136-144 1359 176 172-180 3/5
7.50 1:11:14 3 16:08 140 140-140 2259 169 168-170 0/0

Heart

144/162max
  • Show Beats/Mile

Elevation

Asc 52m, Range 36m, Flat prediction 1:10:25
Elevation Graph
Biggest Climbs (m) Min/mi
14 1.4% 9:25
11 1.1% 9:23
See your biggest climbs

Cadence

177 (256 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 177 7.5 1:10:24 9:29
Walk 0.0 120 0 2 4:45:29
Still 0.0 - - 1 -
Pause 1.1 - - 47 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:05 44.43% More
800m 4:09 8:20 47.70% More
1km 5:15 8:26 49.11% More
Mile 8:39 8:39 50.70% More
5k 28:36 9:12 53.58% More
5 miles 46:48 9:22 53.41% More
10k 57:55 9:19 54.01% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 57.57
5km 26:38 8:34 57.53
5M 45:02 9:00 55.50
10km 57:14 9:13 54.66
10M 1:36:47 9:41 53.11
Half 2:10:22 9:57 51.42
20M 3:27:58 10:24 50.58
Mara 4:40:09 10:42 49.63

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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