Sat 19th Nov 2022 at 8:15am by Bintmcskint
Run > Long Run
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Time
4:04:44
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Miles 19.51
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Min/mi 12:33
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Pacing
9%
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WAVA
48.96
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Stride(cm)
78
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Cals
1500
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Cadence
165
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Asc(m)
1065
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Hillscore
107
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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
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
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 | 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 |
Fetch Miles
10:51 | Beachy Head - Windover Hill |
15:16 | Friston Forest |
14:02 | Beachy Head - Westdean Steps |
15:25 | Beachy Head - Friston Forest |
12:05 | Beachy Head - Cuckmere View |
13:55 | Beachy Head - Seven sisters OK 3 of them |
14:34 | Seven Sisters |
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Great distance
Good running
That’s fabulous, well done xx
Sounds wonderful. Hope the bird finds its way home!
Sounds fantastic - but hope the hawk finds its way home
Nails