Long-context capability is considered one of the most important abilities of LLMs, as a truly long context-capable LLM shall enable its users to effortlessly process many originally exhausting tasks — e.g., digesting a long-form document to find answers v.s., directly asking an LLM about it. However, existing real-task-based long-context evaluation benchmarks have a few major shortcomings. For instance, some Needle-in-a-Haystack-like benchmarks are too synthetic, and therefore do not represent the real world usage of LLMs. While some real-task-based benchmarks like LongBench avoid this problem, such benchmarks are often formed in a way where each data sample has a fixed sequence length, which not only makes them solely suitable for models with a certain range of context windows, but also lacks a proxy to know at what length the model/method-of-interest would fail. Last, most benchmarks tend to not provide proper metrics to separate long-context performance from the model’s baseline ability, so when conducting a cross-model/recipe comparison, such conflation makes the user unable to understand how exactly one model or recipe excels at the long-context task in relation to its baseline ability. To address these issues, we introduce a length-controllable, real-life reflective benchmark with a novel metric that disentangles baseline knowledge from long-context capabilities. Experiments demonstrate the superiority of our datasets in effectively evaluating LLMs. All assets are available at https://github.com/uservan/100-LongBench.git.