Seafront 5k

☁️ Testing Mrs C’s Knee

Harriers 2,3,4,3,2,2,3,4 minutes

☀️ WSFRL Roundhill Romp

☀️ Warm Up

Video | 

Well it was a sufferfest from start to finish given that I decided to at least try going out at 3 hour pace. Knew in the first 5k that it wasn’t going to happen so I began a gradual controlled slow down hahahaha. I just tried to hang on for the rest of the run is the truth of it. 

Distance 42.6km 
Elapsed Time 03:24:22 
Avg Speed 12.51km/h 
Avg Cadence 92.1 rpm 
Avg HR 154.9bpm 
Avg Power 234w 
Elevation 71m 
Cloudy, 11°C, Feels like 14°C, Humidity 82%, Wind NE 5mph 
Heart Rate Sensor | Garmin HRM Pro chest strap 
Website 
 
Four week summary:  
Completed: 8 runs   
Total Relative Effort: 805 
Total Distance: 119.1km  (Avg.: 14.9km ✅)  
Longest Run: 54.2km  
Avg. Pace: 8m 37s/km ✅  
Total Climb: 3,871m (Avg.: 484m 🔻)  
Avg. Cadence: 155spm ✅  
Avg. Power: 277W 🔻  
Total Energy: 1.42kWh (Avg.: 0.18kWh ✅)  
Total PRs: 8  
Total Time: 17h 07m (Avg.: 2h 08m ✅)  
 
2022 so far: 
Total distance: 2,195.1km (158.1km ahead of this time last year) 
End of year forecast: 2,735.0km 

===============================
All runs (real and virtual)
Four week summary:
Completed: 28 runs   
Total Relative Effort: 1494 
Total Distance: 281.9km  (Avg.: 10.1km ✅)  
Longest Run: 54.2km  
Avg. Pace: 7m 15s/km ✅  
Total Climb: 7,040m (Avg.: 251m 🔻)  
Avg. Cadence: 160spm ✅  
Avg. Power: 277W 🔻  
Total Energy: 1.42kWh (Avg.: 0.05kWh ✅)  
Total PRs: 14  
Total Time: 34h 06m (Avg.: 1h 13m ✅)  
 
2022 so far: 
Total distance: 3,769.5km (416.0km behind this time last year) 
End of year forecast: 4,875.3km 
===============================
  
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Stephen Cousins | Film My Run

☁️ Berlin Marathon 2022

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Seafront 5k

☁️ Testing Mrs C’s Knee

Harriers 2,3,4,3,2,2,3,4 minutes

☀️ WSFRL Roundhill Romp

☀️ Warm Up

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