Sat 28th Mar 2020 at 6:00am by Bintmcskint
Run > Trail Run
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Time
1:30:01
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Miles 7.88
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Min/mi 11:25
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Pacing
81%
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WAVA
49.75
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Stride(cm)
81
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Cals
589
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Cadence
174
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Asc(m)
282
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Hillscore
16
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Surface
Road
Notes & Comments
9 comments
Eddie said: 90 mins loops - undulating- work the ups, cruise the downhills and flats
Early out in the hope of not meeting too many people. Worked pretty well. Just dog walkers and a few runners. I turned off the trail onto smaller paths when I saw people ahead so it was a bit more random than usual loops. Where the trail was narrow and nowhere to go I stopped and pulled off the path - like cars on a country lane. Meant the workout was a little less focused than it could have been but, hey, I was out there Will probably go 20-30 mins earlier tomorrow as it got trickier to avoid people towards the end. Felt really good to be out and moving in the early morning sunshine. It felt just like the weather feels at the start of SDW50.
Wore my Challengers just in case I had to give up on the woods and run the rest of the run on road.
Pre-run - tea and banana
Post run - porridge with blueberries, 2 x tea
Split Summary
===
1) 1m - 11:35(11:35/m) 79cal 5.18/6.87mph
2) 1m - 11:22(11:22/m) 78cal 5.27/6.2mph
3) 1m - 11:29(11:29/m) 73cal 5.22/6.55mph
4) 1m - 11:50(11:50/m) 76cal 5.07/6.18mph
5) 1m - 12:01(12:01/m) 69cal 4.99/5.97mph
6) 1m - 11:37(11:37/m) 71cal 5.17/7.39mph
7) 1m - 12:11(12:11/m) 71cal 4.93/6.49mph
8) 0.88m - 7:55(8:59/m) 72cal 6.68/8.1mph
Early out in the hope of not meeting too many people. Worked pretty well. Just dog walkers and a few runners. I turned off the trail onto smaller paths when I saw people ahead so it was a bit more random than usual loops. Where the trail was narrow and nowhere to go I stopped and pulled off the path - like cars on a country lane. Meant the workout was a little less focused than it could have been but, hey, I was out there Will probably go 20-30 mins earlier tomorrow as it got trickier to avoid people towards the end. Felt really good to be out and moving in the early morning sunshine. It felt just like the weather feels at the start of SDW50.
Wore my Challengers just in case I had to give up on the woods and run the rest of the run on road.
Pre-run - tea and banana
Post run - porridge with blueberries, 2 x tea
Split Summary
===
1) 1m - 11:35(11:35/m) 79cal 5.18/6.87mph
2) 1m - 11:22(11:22/m) 78cal 5.27/6.2mph
3) 1m - 11:29(11:29/m) 73cal 5.22/6.55mph
4) 1m - 11:50(11:50/m) 76cal 5.07/6.18mph
5) 1m - 12:01(12:01/m) 69cal 4.99/5.97mph
6) 1m - 11:37(11:37/m) 71cal 5.17/7.39mph
7) 1m - 12:11(12:11/m) 71cal 4.93/6.49mph
8) 0.88m - 7:55(8:59/m) 72cal 6.68/8.1mph
11:35 11:22 11:29 11:50 12:01 11:37 12:11 7:55
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.25 | 2:56 | 2:56 | 11:42 | 173 122-180 | 13/0 |
0.50 | 5:44 | 2:48 | 11:14 | 177 176-180 | 19/0 |
0.75 | 8:24 | 2:40 | 10:41 | 176 170-178 | 9/10 |
1.00 | 11:35 | 3:11 | 12:42 | 170 126-178 | 16/2 |
1.25 | 14:51 | 3:16 | 13:04 | 173 122-182 | 9/11 |
1.50 | 17:56 | 3:05 +27 | 12:21 | 177 174-180 | 8/6 |
1.75 | 20:39 | 2:43 | 10:53 | 177 174-180 | 5/9 |
2.00 | 23:24 | 2:45 | 11:00 | 176 174-180 | 2/12 |
2.25 | 26:44 | 3:20 +5 | 13:20 | 171 128-180 | 26/4 |
2.50 | 29:30 | 2:46 | 11:02 | 174 160-178 | 1/18 |
2.75 | 32:17 | 2:47 | 11:07 | 176 168-178 | 2/6 |
3.00 | 34:59 | 2:43 | 10:51 | 176 174-178 | 13/7 |
3.25 | 37:47 | 2:48 | 11:12 | 175 166-178 | 6/9 |
3.50 | 41:22 | 3:34 +6 | 14:17 | 171 152-218 | 19/4 |
3.75 | 44:15 | 2:53 +11 | 11:34 | 174 124-184 | 2/13 |
4.00 | 47:24 | 3:09 +16 | 12:36 | 172 148-180 | 12/2 |
4.25 | 50:44 | 3:20 +4 | 13:19 | 172 152-180 | 2/16 |
4.50 | 53:44 | 3:00 | 12:00 | 175 170-178 | 13/16 |
4.75 | 56:51 | 3:07 | 12:28 | 174 158-180 | 7/4 |
5.00 | 59:49 | 2:58 +20 | 11:52 | 176 126-180 | 10/6 |
5.25 | 1:02:17 | 2:28 | 9:52 | 176 174-178 | 5/7 |
5.50 | 1:05:28 | 3:11 | 12:44 | 169 146-182 | 16/5 |
5.75 | 1:08:21 | 2:53 | 11:34 | 171 138-180 | 1/12 |
6.00 | 1:11:26 | 3:05 | 12:19 | 172 144-178 | 13/3 |
6.25 | 1:15:26 | 4:00 +30 | 16:01 | 171 122-180 | 4/17 |
6.50 | 1:18:15 | 2:49 | 11:16 | 176 174-180 | 4/8 |
6.75 | 1:21:15 | 3:00 +3 | 11:59 | 176 170-178 | 15/1 |
7.00 | 1:24:09 | 2:54 | 11:35 | 176 168-182 | 1/12 |
7.25 | 1:26:38 | 2:29 | 9:57 | 176 172-180 | 8/16 |
7.50 | 1:28:48 | 2:10 | 8:41 | 179 176-182 | 0/18 |
7.75 | 1:31:13 | 2:25 +17 | 9:41 | 173 114-182 | 0/12 |
7.88 | 1:32:22 | 1:09 | 8:45 | 178 176-180 | 3/4 |
Elevation
Asc 282m,
Range 60m, Flat prediction 1:29:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
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32 3.3% | 10:57 |
21 8.3% | 12:13 |
15 5.6% | 12:29 |
14 6.0% | 10:53 |
14 5.4% | 13:13 |
14 5.0% | 12:43 |
See your biggest climbs |
Cadence
174 (218 max)
Stride Length: 81cm
Run: 95.6%
Walk: 4.4%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:06 | 10:06 | 48.29 |
5km | 33:34 | 10:48 | 50.77 |
5M | 55:35 | 11:07 | 50.08 |
10km | 1:09:59 | 11:16 | 49.82 |
10M | 1:55:53 | 11:35 | 49.61 |
Half | 2:34:17 | 11:47 | 48.70 |
20M | 4:01:36 | 12:05 | 48.99 |
Mara | 5:21:40 | 12:17 | 48.77 |
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Well run
Early to avoid the crowds? X
Early bird x
Nice! No hills for me for a while I suspect. It’s a couple of miles to the nearest bump bigger than a railway bridge.
Yes, I thought it wise. Beautiful morning
unusually there were more runners than dog walkers out here at 6am - all having had the same get out early idea.
Nicely done. I need to get out.
Do it, Corrah. I promise it will lift your spirits x
I will, just about to get running gear on.