Sun 16th Jan 2022 at 8:44am by Bintmcskint
Run > Long Run
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Time
4:39:22
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Miles 22.30
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Min/mi 12:32
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Pacing
53%
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WAVA
48.73
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Stride(cm)
77
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Cals
1638
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Cadence
167
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Asc(m)
795
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Hillscore
70
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Surface
Road
- 2:16 400m
- 4:48 800m
- 6:13 1k
- 10:12 Mile
- 36:51 5k
- 1:06:56 5mi
- 1:23:30 10k
- 2:24:23 10mi
- 3:12:21 Half
- 4:55:09 20mi
Notes & Comments
15 comments
By some miracle (given there were no trains to pretty much anywhere else today) the direct train from Forest Hill to Caterham was running for the first time in months!
So I made the most of it
Watched a pair of foxes cross from one platform to the other using the footbridge while I was waiting for my train. That was lovely and set the tone for my day very nicely.
Aim was to run back to the Greensand Way where I left off last week, run some more of it, connect to the Vanguard Way then back along the NDW.
Gorgeous foggy morning that eventually turned into a beautiful sunny day. Saw more foxes and some deer.
Mud was worse than last week! Last week it was sloppy mud and very wet. This week it had dried out a bit and was horrible, deep and claggy. Sticking to my shoes so I was heaving them along like ruddy Frankenstein's Monster boots.
Felt pretty good for the most part though did get weary of the mud. Ribs only mad themselves known briefly when I slipped off a muddy stile.
Hammy not happy by the end but it has appreciated a soak in the bath and I have a massage on Thursday.
Still had energy at the end but was glad to stop
Split Summary
===
1) 1m - 12:42(12:42/m) 64cal 4.73/6.14mph
2) 1m - 11:18(11:18/m) 75cal 5.31/6.3mph
3) 1m - 9:54(9:54/m) 85cal 6.06/7.03mph
4) 1m - 11:10(11:10/m) 80cal 5.37/5.99mph
5) 1m - 12:38(12:38/m) 71cal 4.75/6.28mph
6) 1m - 12:22(12:22/m) 73cal 4.85/6.28mph
7) 1m - 12:01(12:01/m) 69cal 4.99/6.89mph
8) 1m - 12:05(12:05/m) 78cal 4.97/7.35mph
9) 1m - 12:49(12:49/m) 72cal 4.68/6.45mph
10) 1m - 12:16(12:16/m) 78cal 4.89/6.91mph
11) 1m - 13:02(13:02/m) 67cal 4.61/6.16mph
12) 1m - 11:50(11:50/m) 69cal 5.07/6.51mph
13) 1m - 10:54(10:54/m) 77cal 5.51/6.62mph
14) 1m - 13:52(13:52/m) 71cal 4.33/6.3mph
15) 1m - 13:02(13:02/m) 76cal 4.6/6.53mph
16) 1m - 15:22(15:22/m) 75cal 3.91/6.26mph
17) 1m - 13:00(13:00/m) 75cal 4.61/6.45mph
18) 1m - 16:15(16:15/m) 69cal 3.69/6.1mph
19) 1m - 14:16(14:16/m) 65cal 4.2/6.12mph
20) 1m - 12:31(12:31/m) 76cal 4.79/6.76mph
21) 1m - 12:45(12:45/m) 64cal 4.71/6.87mph
22) 1m - 10:19(10:19/m) 84cal 5.82/7.68mph
23) 0.3m - 3:01(10:07/m) 25cal 5.93/6.66mph
So I made the most of it
Watched a pair of foxes cross from one platform to the other using the footbridge while I was waiting for my train. That was lovely and set the tone for my day very nicely.
Aim was to run back to the Greensand Way where I left off last week, run some more of it, connect to the Vanguard Way then back along the NDW.
Gorgeous foggy morning that eventually turned into a beautiful sunny day. Saw more foxes and some deer.
Mud was worse than last week! Last week it was sloppy mud and very wet. This week it had dried out a bit and was horrible, deep and claggy. Sticking to my shoes so I was heaving them along like ruddy Frankenstein's Monster boots.
Felt pretty good for the most part though did get weary of the mud. Ribs only mad themselves known briefly when I slipped off a muddy stile.
Hammy not happy by the end but it has appreciated a soak in the bath and I have a massage on Thursday.
Still had energy at the end but was glad to stop
Split Summary
===
1) 1m - 12:42(12:42/m) 64cal 4.73/6.14mph
2) 1m - 11:18(11:18/m) 75cal 5.31/6.3mph
3) 1m - 9:54(9:54/m) 85cal 6.06/7.03mph
4) 1m - 11:10(11:10/m) 80cal 5.37/5.99mph
5) 1m - 12:38(12:38/m) 71cal 4.75/6.28mph
6) 1m - 12:22(12:22/m) 73cal 4.85/6.28mph
7) 1m - 12:01(12:01/m) 69cal 4.99/6.89mph
8) 1m - 12:05(12:05/m) 78cal 4.97/7.35mph
9) 1m - 12:49(12:49/m) 72cal 4.68/6.45mph
10) 1m - 12:16(12:16/m) 78cal 4.89/6.91mph
11) 1m - 13:02(13:02/m) 67cal 4.61/6.16mph
12) 1m - 11:50(11:50/m) 69cal 5.07/6.51mph
13) 1m - 10:54(10:54/m) 77cal 5.51/6.62mph
14) 1m - 13:52(13:52/m) 71cal 4.33/6.3mph
15) 1m - 13:02(13:02/m) 76cal 4.6/6.53mph
16) 1m - 15:22(15:22/m) 75cal 3.91/6.26mph
17) 1m - 13:00(13:00/m) 75cal 4.61/6.45mph
18) 1m - 16:15(16:15/m) 69cal 3.69/6.1mph
19) 1m - 14:16(14:16/m) 65cal 4.2/6.12mph
20) 1m - 12:31(12:31/m) 76cal 4.79/6.76mph
21) 1m - 12:45(12:45/m) 64cal 4.71/6.87mph
22) 1m - 10:19(10:19/m) 84cal 5.82/7.68mph
23) 0.3m - 3:01(10:07/m) 25cal 5.93/6.66mph
12:42 11:18 9:54 11:10 12:38 12:22 12:01 12:05 12:49 12:16 13:02 11:50 10:54 13:52 13:02 15:22 13:00 16:15 14:16 12:31 12:45 10:19 3:01
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. |
---|---|---|---|---|---|
1.00 | 15:46 | 15:46 +3:03 | 15:46 | 179 114-186 | 79/9 |
2.00 | 31:04 | 15:19 +4:01 | 15:19 | 177 122-186 | 32/84 |
3.00 | 42:00 | 10:56 +1:01 | 10:56 | 179 122-186 | 18/63 |
4.00 | 54:11 | 12:11 +1:01 | 12:11 | 177 118-182 | 51/15 |
5.00 | 1:11:57 | 17:46 +5:07 | 17:46 | 164 112-190 | 38/51 |
6.00 | 1:28:09 | 16:12 +3:51 | 16:12 | 173 118-184 | 44/30 |
7.00 | 1:42:26 | 14:17 +2:17 | 14:17 | 170 108-180 | 14/78 |
8.00 | 1:59:53 | 17:27 +5:21 | 17:27 | 164 110-182 | 60/39 |
9.00 | 2:14:09 | 14:17 +1:26 | 14:17 | 170 104-184 | 30/36 |
10.00 | 2:30:00 | 15:51 +3:34 | 15:51 | 163 114-182 | 40/33 |
11.00 | 2:43:58 | 13:58 +57 | 13:58 | 170 118-184 | 55/19 |
12.00 | 3:00:50 | 16:51 +5:01 | 16:51 | 174 122-186 | 48/18 |
13.00 | 3:16:37 | 15:48 +4:53 | 15:48 | 179 122-244 | 13/51 |
14.00 | 3:32:28 | 15:50 +1:58 | 15:50 | 165 92-186 | 44/57 |
15.00 | 3:48:35 | 16:07 +3:05 | 16:07 | 163 116-182 | 39/32 |
16.00 | 4:05:21 | 16:46 +1:25 | 16:46 | 155 80-224 | 68/33 |
17.00 | 4:18:51 | 13:30 +31 | 13:30 | 169 116-218 | 72/50 |
18.00 | 4:36:20 | 17:29 +1:13 | 17:29 | 150 84-182 | 57/44 |
19.00 | 4:50:36 | 14:16 | 14:16 | 161 94-226 | 50/24 |
20.00 | 5:03:08 | 12:32 | 12:32 | 165 84-244 | 22/81 |
21.00 | 5:16:25 | 13:17 +33 | 13:17 | 162 84-182 | 59/26 |
22.00 | 5:26:44 | 10:19 | 10:19 | 179 176-182 | 7/79 |
22.30 | 5:29:46 | 3:02 | 10:09 | 178 172-180 | 2/11 |
Elevation
Asc 795m,
Range 158m, Flat prediction 3:53:24
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
78 5.5% | 14:38 |
68 5.6% | 15:25 |
50 8.7% | 16:39 |
46 5.9% | 16:22 |
43 11.2% | 20:05 |
38 11.7% | 21:46 |
See your biggest climbs |
Cadence
167 (244 max)
Stride Length: 77cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 74.9 | 177 | 20.8 | 4:00:45 | 12:48 |
Walk | 17.9 | 120 | 1.5 | 1:03:37 | 41:55 |
Still | 0.0 | - | - | 2 | - |
Pause | 7.1 | - | - | 25:22 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 2:16 | 9:09 | 44.71% | More |
800m | 4:48 | 9:40 | 47.05% | More |
1km | 6:13 | 10:01 | 47.24% | More |
Mile | 10:12 | 10:12 | 48.95% | More |
5k | 36:51 | 11:52 | 47.31% | More |
5 miles | 1:06:56 | 13:23 | 42.57% | More |
10k | 1:23:30 | 13:26 | 42.75% | More |
10 miles | 2:24:23 | 14:26 | 40.80% | More |
Half | 3:12:21 | 14:41 | 40.31% | More |
20 miles | 4:55:09 | 14:45 | 41.14% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:24 | 10:24 | 47.98 |
5km | 34:35 | 11:08 | 50.41 |
5M | 57:16 | 11:27 | 49.75 |
10km | 1:12:06 | 11:36 | 49.51 |
10M | 1:59:23 | 11:56 | 49.34 |
Half | 2:38:57 | 12:08 | 48.45 |
20M | 4:08:55 | 12:27 | 48.78 |
Mara | 5:31:25 | 12:39 | 48.59 |
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Good as usual 👍
Good adventuring
Looks good! (Awaits notes)
Amazing (awaits notes as well!)
Oh, looks like a good adventure.
Nice
Notes added
Love, love, love this 😍
Sounds fab,
! not ,
Love this too
Fabulous well done
Excellent run in such tough conditions under foot
A long soak in the bath is always good!