Sat 8th May 2021 at 10:00am by Bintmcskint
Run > Long Run
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Time
2:30:01
-
Miles 13.59
-
Min/mi 11:02
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Pacing
70%
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WAVA
53.73
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Stride(cm)
84
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Cals
1087
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Cadence
174
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Asc(m)
406
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Hillscore
31
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Surface
Road
Notes & Comments
9 comments
Eddie said: Hilly long run
As easy 30 mins then 30 mins flat, then 60 mins hills, then 30 mins easy
Well I set out with all sorts of good intentions but my legs had nothing today: sore, tired and heavy
Doesn't mean I didn't enjoy my run, mind you. I totally loved it
Didn't set the alarm and slept for 10 solid hours last night
Did my run 100 steps/walk 50 steps on the hills.
The Bint rule of hills is simple and yet nuanced.
Run 100 steps and assess how you feel. If you are still running strong, efficiently and with good form continue running.
After at least 100 steps, if needed, you may hike with purpose for 50 steps.
You must the start running again.
And repeat.
Silly steep hills should be hiked with purpose.
No naughty walking.
Reaching the top if a hill should be celebrated with a "yay" at the very least.
SE London fauna seen:
2 cats (no scritches)
2 beagle puppies and one adult beagle (not together)
all the snails
Split Summary
===
1) 1m - 10:24(10:24/m) 82cal 5.77/7.03mph
2) 1m - 10:06(10:06/m) 86cal 5.94/6.82mph
3) 1m - 9:49(9:49/m) 82cal 6.11/7.28mph
4) 1m - 10:03(10:03/m) 82cal 5.97/6.74mph
5) 1m - 10:07(10:07/m) 86cal 5.93/7.45mph
6) 1m - 10:35(10:35/m) 82cal 5.67/7.35mph
7) 1m - 11:53(11:53/m) 74cal 5.05/6.85mph
8) 1m - 12:52(12:52/m) 74cal 4.66/5.95mph
9) 1m - 11:23(11:23/m) 77cal 5.27/6.45mph
10) 1m - 12:02(12:02/m) 76cal 4.98/7.28mph
11) 1m - 12:07(12:07/m) 76cal 4.95/6.91mph
12) 1m - 12:12(12:12/m) 80cal 4.92/6.95mph
13) 1m - 10:02(10:02/m) 81cal 5.98/6.89mph
14) 0.59m - 6:24(10:57/m) 49cal 5.48/6.55mph
As easy 30 mins then 30 mins flat, then 60 mins hills, then 30 mins easy
Well I set out with all sorts of good intentions but my legs had nothing today: sore, tired and heavy
Doesn't mean I didn't enjoy my run, mind you. I totally loved it
Didn't set the alarm and slept for 10 solid hours last night
Did my run 100 steps/walk 50 steps on the hills.
The Bint rule of hills is simple and yet nuanced.
Run 100 steps and assess how you feel. If you are still running strong, efficiently and with good form continue running.
After at least 100 steps, if needed, you may hike with purpose for 50 steps.
You must the start running again.
And repeat.
Silly steep hills should be hiked with purpose.
No naughty walking.
Reaching the top if a hill should be celebrated with a "yay" at the very least.
SE London fauna seen:
2 cats (no scritches)
2 beagle puppies and one adult beagle (not together)
all the snails
Split Summary
===
1) 1m - 10:24(10:24/m) 82cal 5.77/7.03mph
2) 1m - 10:06(10:06/m) 86cal 5.94/6.82mph
3) 1m - 9:49(9:49/m) 82cal 6.11/7.28mph
4) 1m - 10:03(10:03/m) 82cal 5.97/6.74mph
5) 1m - 10:07(10:07/m) 86cal 5.93/7.45mph
6) 1m - 10:35(10:35/m) 82cal 5.67/7.35mph
7) 1m - 11:53(11:53/m) 74cal 5.05/6.85mph
8) 1m - 12:52(12:52/m) 74cal 4.66/5.95mph
9) 1m - 11:23(11:23/m) 77cal 5.27/6.45mph
10) 1m - 12:02(12:02/m) 76cal 4.98/7.28mph
11) 1m - 12:07(12:07/m) 76cal 4.95/6.91mph
12) 1m - 12:12(12:12/m) 80cal 4.92/6.95mph
13) 1m - 10:02(10:02/m) 81cal 5.98/6.89mph
14) 0.59m - 6:24(10:57/m) 49cal 5.48/6.55mph
10:24 10:06 9:49 10:03 10:07 10:35 11:53 12:52 11:23 12:02 12:07 12:12 10:02 6:24
0mi in 0
Pace
| 26% | 17% | 22% | 28% | 5% | 2% |
Splits
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That looks good
Looks wiggly
Good WSW score I bet
Gave up on WSW early this week. Wiggly for the sake of the hills mostly
Love that wiggly route
I love your hill rules, I adapt to until I am losing the ability to count steps
I have tried that before too. It works quite well 👍
Nice. Sorry you are sore x
Yep. I like your hill logic