Sat 14th Mar 2020 at 10:00am by Bintmcskint
Run > Long Run
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Time
2:50:57
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Miles 16.13
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Min/mi 10:36
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Pacing
58%
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WAVA
55.22
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Stride(cm)
89
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Cals
1335
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Cadence
171
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Asc(m)
440
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Hillscore
37
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Surface
Road
Notes & Comments
10 comments
Eddie said: 2.5 hrs on trail
OK, so this was a tad long. In my defence, I hadn't intended to run the mile and a bit from Worthing station to the race start but, you know, I was in Worthing and didn't want to stay too long. Plus it was really muddy. Again. *sigh* And I went off route a couple of times. Really glad I did this (even if the race ends up being cancelled). Good reminder that there's a lot of long slog up to Chanctonbury Ring and then a lot of runnable stuff (when it isn't muddy) from there to Botolphs. Last 3 miles on the flat were tough. Rest of the run I felt good and strong. If I hadn't done this run I wouldn't have seen sheep and pigs and a big ass bird of prey sitting in a tree. Nor would a random man in his front garden in Worthing have whooped and cheered at me. Worth travelling 5 hrs on buses and trains
Pre run nutrition: Porridge with banana, tea, coffee
During run, 3 x GUs (every 45 mins - 300 cals) 0.5l water, 0.5l electrolyte
Post run/lunch from the little shop next to Shoreham station: tuna sandwich, salt and vinegar McCoys, strawberry milkshake, Twirl, then an almond milk latte at East Croydon.
Split Summary
===
1) 1m - 10:01(10:01/m) 86cal 5.99/6.78mph
2) 1m - 10:48(10:48/m) 80cal 5.56/6.74mph
3) 1m - 13:02(13:02/m) 77cal 4.6/6.12mph
4) 1m - 10:57(10:57/m) 82cal 5.48/6.95mph
5) 1m - 11:40(11:40/m) 82cal 5.14/6.57mph
6) 1m - 9:04(9:04/m) 83cal 6.62/7.89mph
7) 1m - 13:10(13:10/m) 76cal 4.56/7.01mph
8) 1m - 11:43(11:43/m) 77cal 5.12/6.76mph
9) 1m - 9:53(9:53/m) 87cal 6.07/7.49mph
10) 1m - 10:00(10:00/m) 87cal 5.99/6.59mph
11) 1m - 10:28(10:28/m) 86cal 5.73/6.99mph
12) 1m - 9:42(9:42/m) 87cal 6.19/8.25mph
13) 1m - 9:33(9:33/m) 81cal 6.28/7.16mph
14) 1m - 10:03(10:03/m) 83cal 5.97/6.89mph
15) 1m - 10:00(10:00/m) 86cal 6/7.45mph
16) 1m - 9:44(9:44/m) 84cal 6.16/6.87mph
17) 0.13m - 1:10(8:58/m) 11cal 6.7/6.7mph
OK, so this was a tad long. In my defence, I hadn't intended to run the mile and a bit from Worthing station to the race start but, you know, I was in Worthing and didn't want to stay too long. Plus it was really muddy. Again. *sigh* And I went off route a couple of times. Really glad I did this (even if the race ends up being cancelled). Good reminder that there's a lot of long slog up to Chanctonbury Ring and then a lot of runnable stuff (when it isn't muddy) from there to Botolphs. Last 3 miles on the flat were tough. Rest of the run I felt good and strong. If I hadn't done this run I wouldn't have seen sheep and pigs and a big ass bird of prey sitting in a tree. Nor would a random man in his front garden in Worthing have whooped and cheered at me. Worth travelling 5 hrs on buses and trains
Pre run nutrition: Porridge with banana, tea, coffee
During run, 3 x GUs (every 45 mins - 300 cals) 0.5l water, 0.5l electrolyte
Post run/lunch from the little shop next to Shoreham station: tuna sandwich, salt and vinegar McCoys, strawberry milkshake, Twirl, then an almond milk latte at East Croydon.
Split Summary
===
1) 1m - 10:01(10:01/m) 86cal 5.99/6.78mph
2) 1m - 10:48(10:48/m) 80cal 5.56/6.74mph
3) 1m - 13:02(13:02/m) 77cal 4.6/6.12mph
4) 1m - 10:57(10:57/m) 82cal 5.48/6.95mph
5) 1m - 11:40(11:40/m) 82cal 5.14/6.57mph
6) 1m - 9:04(9:04/m) 83cal 6.62/7.89mph
7) 1m - 13:10(13:10/m) 76cal 4.56/7.01mph
8) 1m - 11:43(11:43/m) 77cal 5.12/6.76mph
9) 1m - 9:53(9:53/m) 87cal 6.07/7.49mph
10) 1m - 10:00(10:00/m) 87cal 5.99/6.59mph
11) 1m - 10:28(10:28/m) 86cal 5.73/6.99mph
12) 1m - 9:42(9:42/m) 87cal 6.19/8.25mph
13) 1m - 9:33(9:33/m) 81cal 6.28/7.16mph
14) 1m - 10:03(10:03/m) 83cal 5.97/6.89mph
15) 1m - 10:00(10:00/m) 86cal 6/7.45mph
16) 1m - 9:44(9:44/m) 84cal 6.16/6.87mph
17) 0.13m - 1:10(8:58/m) 11cal 6.7/6.7mph
10:01 10:48 13:02 10:57 11:40 9:04 13:10 11:43 9:53 10:00 10:28 9:42 9:33 10:03 10:00 9:44 1:10
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.50 | 5:05 | 5:05 +3 | 10:10 | 172 168-176 | 4/1 |
1.00 | 10:06 | 5:01 | 10:01 | 175 172-176 | 5/1 |
1.50 | 16:30 | 6:24 +1:12 | 12:48 | 173 122-178 | 13/0 |
2.00 | 22:06 | 5:36 | 11:12 | 174 170-176 | 35/3 |
2.50 | 28:02 | 5:56 | 11:52 | 172 168-176 | 20/2 |
3.00 | 35:09 | 7:06 | 14:13 | 149 122-174 | 58/0 |
3.50 | 40:42 | 5:33 | 11:07 | 174 166-180 | 25/18 |
4.00 | 47:11 | 6:29 +1:08 | 12:59 | 172 122-178 | 13/16 |
4.50 | 53:34 | 6:23 | 12:45 | 168 104-176 | 19/0 |
5.00 | 1:00:25 | 6:51 +1:35 | 13:42 | 173 122-178 | 16/7 |
5.50 | 1:04:46 | 4:21 | 8:42 | 175 172-178 | 0/62 |
6.00 | 1:11:53 | 7:08 +2:26 | 14:15 | 173 122-180 | 4/26 |
6.50 | 1:21:03 | 9:10 +2:22 | 18:20 | 153 122-178 | 54/5 |
7.00 | 1:27:30 | 6:27 | 12:54 | 171 130-176 | 40/0 |
7.50 | 1:33:59 | 6:29 | 12:58 | 168 122-176 | 47/0 |
8.00 | 1:39:55 | 5:56 +46 | 11:51 | 176 112-234 | 10/3 |
8.50 | 1:44:46 | 4:51 | 9:43 | 174 124-178 | 4/34 |
9.00 | 1:51:49 | 7:03 +2:00 | 14:06 | 173 122-178 | 4/6 |
9.50 | 1:57:02 | 5:12 +6 | 10:24 | 171 122-176 | 1/15 |
10.00 | 2:01:58 | 4:56 | 9:52 | 173 170-176 | 2/25 |
10.50 | 2:08:11 | 6:13 +51 | 12:27 | 169 122-178 | 0/25 |
11.00 | 2:13:48 | 5:36 +31 | 11:13 | 173 138-176 | 0/29 |
11.50 | 2:21:04 | 7:16 +2:14 | 14:33 | 168 122-176 | 6/8 |
12.00 | 2:25:46 | 4:42 | 9:25 | 174 122-184 | 0/46 |
12.50 | 2:32:54 | 7:07 +2:32 | 14:15 | 174 122-178 | 0/47 |
13.00 | 2:38:54 | 6:00 +1:06 | 12:00 | 174 122-178 | 4/3 |
13.50 | 2:44:01 | 5:07 | 10:14 | 175 172-176 | 8/6 |
14.00 | 2:48:59 | 4:58 | 9:56 | 175 174-176 | 3/4 |
14.50 | 2:53:57 | 4:58 | 9:55 | 175 174-178 | 3/3 |
15.00 | 2:58:57 | 5:01 | 10:01 | 175 170-178 | 4/3 |
15.50 | 3:04:57 | 6:00 +1:00 | 11:59 | 175 172-180 | 6/2 |
16.00 | 3:11:41 | 6:44 +2:00 | 13:28 | 173 122-180 | 6/7 |
16.13 | 3:12:53 | 1:12 | 9:25 | 176 174-178 | 0/1 |
Elevation
Asc 440m,
Range 235m, Flat prediction 2:32:17
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
161 3.3% | 11:52 |
158 6.6% | 14:31 |
50 2.7% | 12:42 |
See your biggest climbs |
Cadence
171 (234 max)
Stride Length: 89cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 84.0 | 174 | 15.6 | 2:40:20 | 10:57 |
Walk | 10.8 | 123 | 0.5 | 22:01 | 41:22 |
Still | 0.0 | - | - | 3 | - |
Pause | 5.2 | - | - | 10:29 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:58 | 8:58 | 54.40 |
5km | 29:50 | 9:36 | 57.13 |
5M | 49:24 | 9:53 | 56.35 |
10km | 1:02:11 | 10:00 | 56.06 |
10M | 1:42:59 | 10:18 | 55.83 |
Half | 2:17:07 | 10:28 | 54.79 |
20M | 3:34:43 | 10:44 | 55.12 |
Mara | 4:45:52 | 10:55 | 54.88 |
Fetch Miles
10:30 | Chanctonbury Ring |
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A lovely run, to be Shore, to be Shoreham.
Very good
Nice running.
Notes added
Brilliant any great running xx
Sounds blissful
😊
Excellent! And the photos on FB are hilarious.
Great running.