Fri 3rd Jul 2020 at 8:00am by Bintmcskint
Run > Long Run
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Time
4:00:48
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Miles 17.91
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Min/mi 13:27
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Pacing
42%
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WAVA
44.32
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Stride(cm)
78
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Cals
1297
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Cadence
154
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Asc(m)
937
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Hillscore
76
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Surface
Road
Notes & Comments
18 comments
Eddie said: Go somewhere? 3-4 hrs
Headed out to the NDW. Aim was to run from Box Hill to Caterham but with the added kaboom of the self-imposed rule that, for all decent climbs, I had to run back down and up again. Thus I did Box Hill, Colley Hill and that nameless hill between them twice each plus a couple of smaller lumps. Didn't rep anything after Reigate as a) I wanted to make sure I got to Caterham and b) there's only really that unpleasant yomp up out of Merstham and climbing that once was bad enough Got to the viewpoint with time to kill so I took a detour down and up and then did some reps of a lovely set of steps. Had a total blast. Perfect day - even if I did decide I was either an evil b*stard or stupid when I was halfway up Colley Hill the second time Also decided that everything would seem so much easier on race day as I only have to do each hill once.
Split Summary
===
1) 1m - 13:28(13:28/m) 72cal 4.46/6.64mph
2) 1m - 19:54(19:54/m) 61cal 3.02/5.53mph
3) 1m - 14:01(14:00/m) 65cal 4.28/6.22mph
4) 1m - 14:09(14:09/m) 69cal 4.24/7.16mph
5) 1m - 10:49(10:49/m) 75cal 5.54/6.66mph
6) 1m - 13:08(13:08/m) 69cal 4.57/6.3mph
7) 1m - 13:18(13:18/m) 77cal 4.51/6.35mph
8) 1m - 18:01(18:01/m) 59cal 3.33/5.34mph
9) 1m - 10:44(10:44/m) 82cal 5.59/7.37mph
10) 1m - 10:28(10:28/m) 72cal 5.73/7.81mph
11) 1m - 11:17(11:17/m) 85cal 5.32/6.59mph
12) 1m - 12:13(12:13/m) 77cal 4.91/6.37mph
13) 1m - 15:45(15:45/m) 75cal 3.81/5.82mph
14) 1m - 11:29(11:29/m) 82cal 5.22/6.2mph
15) 1m - 10:57(10:57/m) 68cal 5.48/6.45mph
16) 1m - 17:42(17:42/m) 66cal 3.39/5.74mph
17) 1m - 13:54(13:54/m) 66cal 4.32/6.95mph
18) 0.91m - 9:33(10:31/m) 77cal 5.7/6.82mph
Headed out to the NDW. Aim was to run from Box Hill to Caterham but with the added kaboom of the self-imposed rule that, for all decent climbs, I had to run back down and up again. Thus I did Box Hill, Colley Hill and that nameless hill between them twice each plus a couple of smaller lumps. Didn't rep anything after Reigate as a) I wanted to make sure I got to Caterham and b) there's only really that unpleasant yomp up out of Merstham and climbing that once was bad enough Got to the viewpoint with time to kill so I took a detour down and up and then did some reps of a lovely set of steps. Had a total blast. Perfect day - even if I did decide I was either an evil b*stard or stupid when I was halfway up Colley Hill the second time Also decided that everything would seem so much easier on race day as I only have to do each hill once.
Split Summary
===
1) 1m - 13:28(13:28/m) 72cal 4.46/6.64mph
2) 1m - 19:54(19:54/m) 61cal 3.02/5.53mph
3) 1m - 14:01(14:00/m) 65cal 4.28/6.22mph
4) 1m - 14:09(14:09/m) 69cal 4.24/7.16mph
5) 1m - 10:49(10:49/m) 75cal 5.54/6.66mph
6) 1m - 13:08(13:08/m) 69cal 4.57/6.3mph
7) 1m - 13:18(13:18/m) 77cal 4.51/6.35mph
8) 1m - 18:01(18:01/m) 59cal 3.33/5.34mph
9) 1m - 10:44(10:44/m) 82cal 5.59/7.37mph
10) 1m - 10:28(10:28/m) 72cal 5.73/7.81mph
11) 1m - 11:17(11:17/m) 85cal 5.32/6.59mph
12) 1m - 12:13(12:13/m) 77cal 4.91/6.37mph
13) 1m - 15:45(15:45/m) 75cal 3.81/5.82mph
14) 1m - 11:29(11:29/m) 82cal 5.22/6.2mph
15) 1m - 10:57(10:57/m) 68cal 5.48/6.45mph
16) 1m - 17:42(17:42/m) 66cal 3.39/5.74mph
17) 1m - 13:54(13:54/m) 66cal 4.32/6.95mph
18) 0.91m - 9:33(10:31/m) 77cal 5.7/6.82mph
13:28 19:54 14:01 14:09 10:49 13:08 13:18 18:01 10:44 10:28 11:17 12:13 15:45 11:29 10:57 17:42 13:54 9:33
Pin Map |
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Min/mi0
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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 | 5:29 | 5:29 | 10:58 | 175 172-178 | 4/9 |
1.00 | 14:10 | 8:41 +43 | 17:21 | 142 80-182 | 62/7 |
1.50 | 24:52 | 10:42 | 21:24 | 137 80-210 | 60/99 |
2.00 | 34:38 | 9:46 +35 | 19:32 | 132 80-178 | 95/0 |
2.50 | 40:31 | 5:53 +17 | 11:46 | 176 122-184 | 7/4 |
3.00 | 48:56 | 8:25 | 16:50 | 133 84-180 | 36/25 |
3.50 | 57:17 | 8:21 +7 | 16:42 | 150 108-198 | 45/42 |
4.00 | 1:04:23 | 7:06 +1:11 | 14:11 | 177 116-248 | 3/75 |
4.50 | 1:10:27 | 6:05 +56 | 12:10 | 175 122-194 | 1/34 |
5.00 | 1:16:31 | 6:04 +22 | 12:08 | 170 114-182 | 10/8 |
5.50 | 1:23:37 | 7:05 | 14:11 | 155 108-208 | 43/8 |
6.00 | 1:29:39 | 6:02 | 12:04 | 162 96-180 | 9/26 |
6.50 | 1:35:16 | 5:38 | 11:15 | 170 122-180 | 15/9 |
7.00 | 1:42:58 | 7:41 | 15:22 | 145 102-180 | 53/14 |
7.50 | 1:53:52 | 10:54 +26 | 21:48 | 141 92-212 | 59/64 |
8.00 | 2:01:34 | 7:42 +10 | 15:24 | 139 108-178 | 38/4 |
8.50 | 2:08:20 | 6:46 +1:22 | 13:32 | 175 122-180 | 8/13 |
9.00 | 2:13:40 | 5:21 | 10:41 | 176 174-178 | 16/13 |
9.50 | 2:25:35 | 11:55 +6:46 | 23:50 | 176 126-180 | 0/40 |
10.00 | 2:30:53 | 5:18 | 10:35 | 177 174-180 | 0/45 |
10.50 | 2:36:56 | 6:03 | 12:06 | 176 172-178 | 5/6 |
11.00 | 2:42:10 | 5:14 | 10:28 | 175 172-178 | 0/28 |
11.50 | 2:49:27 | 7:17 +45 | 14:35 | 167 112-178 | 12/5 |
12.00 | 2:55:08 | 5:40 | 11:21 | 174 172-178 | 16/3 |
12.50 | 3:02:17 | 7:10 | 14:19 | 151 116-176 | 26/4 |
13.00 | 3:11:11 | 8:53 +18 | 17:47 | 135 110-178 | 54/0 |
13.50 | 3:17:04 | 5:54 +7 | 11:48 | 174 170-178 | 16/2 |
14.00 | 3:23:41 | 6:37 +54 | 13:14 | 173 122-178 | 11/5 |
14.50 | 3:29:39 | 5:57 +14 | 11:55 | 174 122-180 | 7/7 |
15.00 | 3:35:14 | 5:36 +22 | 11:11 | 175 122-180 | 2/22 |
15.50 | 3:43:20 | 8:06 +1:23 | 16:11 | 174 122-240 | 27/8 |
16.00 | 3:57:21 | 14:01 +3:02 | 28:01 | 124 70-246 | 46/71 |
16.50 | 4:05:29 | 8:08 +19 | 16:16 | 141 84-236 | 45/33 |
17.00 | 4:11:34 | 6:05 | 12:11 | 169 122-180 | 6/17 |
17.50 | 4:17:12 | 5:38 +19 | 11:17 | 177 174-180 | 1/22 |
17.91 | 4:21:25 | 4:13 | 10:20 | 178 176-180 | 0/41 |
Elevation
Asc 937m,
Range 197m, Flat prediction 3:53:41
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
139 17.1% | 21:00 |
115 60.0% | 25:34 |
108 2.4% | 13:31 |
93 13.7% | 14:35 |
81 5.8% | 11:39 |
47 7.6% | 10:48 |
See your biggest climbs |
Cadence
154 (248 max)
Stride Length: 78cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 67.9 | 176 | 15.2 | 2:54:01 | 12:10 |
Walk | 27.9 | 113 | 2.7 | 1:15:59 | 28:26 |
Still | 0.1 | - | - | 8 | - |
Pause | 4.1 | - | - | 11:16 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 2:22 | 9:33 | 42.39% | More |
800m | 4:52 | 9:48 | 45.81% | More |
1km | 6:17 | 10:06 | 46.21% | More |
Mile | 10:28 | 10:28 | 47.14% | More |
5k | 36:23 | 11:43 | 47.37% | More |
5 miles | 1:03:28 | 12:42 | 44.36% | More |
10k | 1:19:42 | 12:50 | 44.26% | More |
10 miles | 2:18:39 | 13:52 | 41.97% | More |
Half | 3:01:48 | 13:53 | 42.13% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:18 | 11:18 | 43.65 |
5km | 37:36 | 12:06 | 45.84 |
5M | 1:02:16 | 12:27 | 45.22 |
10km | 1:18:24 | 12:37 | 44.99 |
10M | 2:09:50 | 12:59 | 44.82 |
Half | 2:52:51 | 13:12 | 44.00 |
20M | 4:30:41 | 13:32 | 44.28 |
Mara | 6:00:23 | 13:45 | 44.10 |
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An adventure! *Waits for notes*
NDW practice then? with a bit of repeating up and down hills? Very nice
Are the stepping stones still underwater?
looks grand *awaits notes*
Ooh!
Notes added. Badger - you are correct Stepping Stones were not under water but there were some men working on them so I took the bridge.
A more nails version of my practice run in February (when the stones were very much underwater)
I love this stretch of the NDW
Absolutely get that! What's the stretch from Caterham to the end of the 50 like? Must admit I'm a bit wary of running it in the dark in November - will at least need to get down and scope it out in daylight first.
Great going 😀 I love that you love the hills so much 😂
Fabulous
I like the stretch from Caterham to Botley Hill (apart from the chalky bit along the side of a field which gets stupidly claggy in winter). Botley is a long-ish climb but not steep. I feel Botley to the end is endless fields Worth a recce for sure.
Endless fields is probably easier in the dark than endless tree roots!
Fabulous effort on the hills (back now the notes are up!)
Just love this. You are mad, but the good sort of mad ❤️
I live in the middle of the Caterham to Botley hill bit. The bit after that to the end goes on forever. Feels a lot longer than 8 miles
Top Binting
Nails