Sat 19th Nov 2022 at 8:15am by Bintmcskint

Run > Long Run

  • Time
    4:04:44
  • Miles
    19.51
  • Min/mi
    12:33
  • Pacing
    9%
  • WAVA
    48.96
  • Stride(cm)
    78
  • Cals
    1500
  • Cadence
    165
  • Asc(m)
    1065
  • Hillscore
    107
  • Surface
    Road

Notes & Comments

6 comments
Eddie said: Long run 4 hours

Plotted a route (a sort of short bastardised version of the Beachy route) but was thwarted by the flooding down near Alfriston so made it up as I went along after that :-)
Stopped at Cadence for coffee and cake at half way (because it's the law :-) ) then had great fun coming back along the Seven Sisters.
Had a super close encounter with what I think was a Goshawk that was clearly lost. It was wearing jesses and a bell and came and stood within feet of me and then hovered just above my head. Absolutely stunning though I'm worried about it being lost and not able to hunt :-(

It really was the most amazing encounter. I swear it would have landed on my arm if I had stuck it out. Took my breath away.
Lots of ups and downs and mud today. Set off feeling tired but perked up considerably just be sheer viture of being out on the Downs.
Fabulous.

Split Summary
===
1) 1m - 12:40(12:40/m) 81cal 4.74/6.22mph
2) 1m - 13:57(13:57/m) 68cal 4.3/7.26mph
3) 1m - 11:59(11:59/m) 66cal 5.01/6.57mph
4) 1m - 12:52(12:52/m) 66cal 4.67/6.87mph
5) 1m - 11:57(11:57/m) 81cal 5.02/6.05mph
6) 1m - 10:34(10:34/m) 89cal 5.68/6.41mph
7) 1m - 10:23(10:23/m) 83cal 5.78/6.99mph
8) 1m - 13:37(13:37/m) 73cal 4.41/6.66mph
9) 1m - 13:16(13:16/m) 69cal 4.52/6.57mph
10) 1m - 11:50(11:50/m) 78cal 5.07/6.35mph
11) 1m - 13:53(13:53/m) 72cal 4.32/6.74mph
12) 1m - 13:53(13:53/m) 73cal 4.32/7.72mph
13) 1m - 12:13(12:13/m) 77cal 4.91/6.39mph
14) 1m - 13:01(13:01/m) 76cal 4.61/7.56mph
15) 1m - 12:50(12:50/m) 81cal 4.68/7.93mph
16) 1m - 12:03(12:03/m) 82cal 4.98/6.89mph
17) 1m - 11:38(11:38/m) 81cal 5.16/7.37mph
18) 1m - 15:14(15:14/m) 75cal 3.94/6.53mph
19) 1m - 11:06(11:06/m) 85cal 5.41/6.22mph
20) 0.51m - 5:50(11:30/m) 44cal 5.21/5.87mph
12:40 13:57 11:59 12:52 11:57 10:34 10:23 13:37 13:16 11:50 13:53 13:53 12:13 13:01 12:50 12:03 11:38 15:14 11:06 5:50
Mandymoo
Great distance
northernslowcoach
Good running :)
Corrah
That’s fabulous, well done xx
Rosehip
Sounds wonderful. Hope the bird finds its way home!
Autumnleaves
Sounds fantastic - but hope the hawk finds its way home :(
Seratonin
Nails :-)
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Pace

51% 16% 18% 13% 1% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 12:49 12:49 +10 12:49 162 122-184 71/48
2.00 27:01 14:13 +15 14:13 163 118-198 64/50
3.00 39:58 12:56 +58 12:56 176 122-182 44/20
4.00 55:27 15:29 +2:38 15:29 173 122-204 28/90
5.00 1:08:49 13:22 +1:25 13:22 175 122-180 81/2
6.00 1:19:35 10:46 +12 10:46 178 124-192 42/87
7.00 1:31:04 11:29 +1:07 11:29 176 122-190 9/113
8.00 1:49:17 18:13 +4:37 18:13 155 118-182 68/35
9.00 2:03:41 14:25 +1:08 14:25 167 122-184 84/43
10.00 2:29:39 25:58 +14:07 25:58 164 110-248 41/77
11.00 2:43:59 14:20 +26 14:20 164 38-190 51/55
12.00 2:58:34 14:35 +43 14:35 156 80-234 43/73
13.00 3:11:22 12:48 +34 12:48 170 86-182 80/61
14.00 3:25:47 14:25 +1:25 14:25 154 96-204 84/63
15.00 3:38:37 12:50 12:50 152 94-226 78/86
16.00 3:52:46 14:09 +2:06 14:09 167 86-186 57/86
17.00 4:05:52 13:07 +1:29 13:07 176 122-208 100/34
18.00 4:24:45 18:52 +3:39 18:52 151 84-184 79/78
19.00 4:36:50 12:06 +59 12:06 175 122-186 37/78
19.51 4:43:09 6:19 +27 12:26 171 108-184 26/15

Elevation

Asc 1065m, Range 195m, Flat prediction 3:02:06
Elevation Graph
Biggest Climbs (m) Min/mi
144 4.7% 14:14
103 6.7% 16:33
83 7.0% 14:30
78 5.8% 14:21
68 7.4% 14:17
65 6.4% 13:13
See your biggest climbs

Cadence

165 (248 max) Stride Length: 78cm Run: 77.4% Walk: 22.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:51 46.61% More
800m 4:46 9:36 48.01% More
1km 6:01 9:40 49.57% More
Mile 10:02 10:02 50.33% More
5k 36:33 11:46 48.25% More
5 miles 1:03:50 12:46 45.17% More
10k 1:20:29 12:57 44.88% More
10 miles 2:29:04 14:54 40.01% More
Half 3:11:44 14:38 40.96% More

Predictions

Dist Time Per Mile WAVA
1M 10:30 10:30 48.07
5km 34:54 11:14 50.53
5M 57:48 11:34 49.88
10km 1:12:46 11:43 49.65
10M 2:00:31 12:03 49.49
Half 2:40:27 12:15 48.60
20M 4:11:15 12:34 48.97
Mara 5:34:31 12:46 48.79
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