YourOnly.One Faithful Athlete 🇵🇭

🌙 Evening Run

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Clear, 28°C, Feels like 30°C, Humidity 70%, Wind 5m/s from E - by Klimat.app

After a week of rest—I was feeling a pin prick, very minor, shin pain, gone now—back to the game.

Changing my routine to every other day or two. Coupled with the adjustments I made in breathing, landing, posture that I am now getting used to and are working wonders, should be fine from hereon.

I pushed to 15 km and 18 km too early (January 2020), then tried weekly 5-5-10 km routine and I didn't know the proper posture, landing, and breathing then. Not good for a #RunningNewbie.

Another good news, with those adjustments and the home workouts I've been doing (and always forgetting to track), I finally was able to do a straight 1 km run! Woo hoo! Achievement unlocked! 🤣

Your ChaseTheLadder.com 4 week summary.
Completed: 15 runs
Total Distance: 67.5km (Avg.: 4.5km ✅)
Longest Run: 11.4km
Avg. Pace: 8m 29s/km ✅
Total Climb: 910m (Avg.: 61m ✅)
Avg. Cadence: 128spm
Total PRs: 16 (This run: 1)
Total Time: 9h 33m (Avg.: 38min 🔻)

KEY:
✅ This activity is above the 4 week average or the 4 week total has risen since the last activity
🔻 This activity is below the 4 week average or the 4 week total has fallen since the last activity

Review your ChaseTheLadder leaderboards
The Strava Club http://j.mp/2RPGIQd
Garmin http://j.mp/2GEYcIu
Red Bull UK http://j.mp/37IMM2i

Type:

Run

Workout_type:

race

Date:

2020-02-24T18:24:04Z

Avg Pace:

7:27/km

Elevation:

217.1

Distance:

5082

Moving time:

2271

Activity id:

3127591466

Strava title:

🌙 Evening Run

Total photo count:

Title:

🌙 Evening Run

Summary Polyline:

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Description:

Clear, 28°C, Feels like 30°C, Humidity 70%, Wind 5m/s from E - by Klimat.app After a week of rest—I was feeling a pin prick, very minor, shin pain, gone now—back to the game. Changing my routine to every other day or two. Coupled with the adjustments I made in breathing, landing, posture that I am now getting used to and are working wonders, should be fine from hereon. I pushed to 15 km and 18 km too early (January 2020), then tried weekly 5-5-10 km routine and I didn't know the proper posture, landing, and breathing then. Not good for a #RunningNewbie. Another good news, with those adjustments and the home workouts I've been doing (and always forgetting to track), I finally was able to do a straight 1 km run! Woo hoo! Achievement unlocked! 🤣 Your ChaseTheLadder.com 4 week summary. Completed: 15 runs Total Distance: 67.5km (Avg.: 4.5km ✅) Longest Run: 11.4km Avg. Pace: 8m 29s/km ✅ Total Climb: 910m (Avg.: 61m ✅) Avg. Cadence: 128spm Total PRs: 16 (This run: 1) Total Time: 9h 33m (Avg.: 38min 🔻) KEY: ✅ This activity is above the 4 week average or the 4 week total has risen since the last activity 🔻 This activity is below the 4 week average or the 4 week total has fallen since the last activity Review your ChaseTheLadder leaderboards The Strava Club http://j.mp/2RPGIQd Garmin http://j.mp/2GEYcIu Red Bull UK http://j.mp/37IMM2i

Average speed:

2.09

Language:

English

Cover image:

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StreamLatLng:

StreamDistances:

[0,9.1,21.9,38.1,52.9,69.3,83.8,94.1,103.4,113.7,120.5,127.6,135.8,143.8,151.9,162,175.5,188.7,203.4,215.7,230.5,244.4,257.9,270.1,282.3,295.2,308,321.6,336.2,351.4,365.6,380,392.4,405.2,417.9,431.6,446,458.4,472.6,489.7,506.1,521,534.3,548,562.1,575.4,587.9,600.2,612.8,626.8,640,653.8,666.4,678.6,688.8,698.2,705.9,715.9,726.1,735.3,743.3,752.8,763.1,772.9,783.3,791.6,802.3,813.8,825.9,839.5,853.3,864.7,876.9,891.6,905.4,919.3,932.2,944.1,958.2,971.2,984.5,998.4,1011.2,1023.9,1035.9,1049.4,1063.9,1075.7,1089.4,1102,1114.1,1127.4,1138.5,1150.9,1161.6,1174.1,1187.7,1201.2,1213.8,1226.4,1240.7,1255.7,1269.2,1285.2,1298.8,1314.3,1328.2,1340.7,1354.2,1367.1,1379.8,1392.5,1405.2,1418.3,1430.3,1441.9,1454,1466.2,1477.5,1494,1507.2,1520.9,1532.6,1545.8,1558.7,1572.3,1586.5,1599.7,1615.4,1630.1,1644.5,1657.3,1670.7,1683.1,1695.9,1709.4,1721.7,1734.5,1747.6,1759.6,1771.3,1784.4,1797.9,1812.8,1826.4,1840.2,1853.3,1867.2,1879.7,1895,1912.3,1928,1941.8,1956.3,1969.5,1983.5,1997.4,2009.1,2022.3,2035.5,2048.4,2061.4,2073.8,2084.7,2098.1,2110.9,2124.1,2136.6,2149.5,2163.9,2177.4,2190.6,2204.1,2221.5,2239,2253.9,2268.7,2282.6,2294.9,2306.2,2316.9,2327.1,2339.5,2350.8,2362.5,2374.4,2387.6,2399.8,2411.1,2422,2435.1,2447,2458.9,2469.5,2482.9,2494.5,2505.8,2519.3,2532.6,2547.6,2560.5,2574.3,2588.9,2602.4,2617.8,2632.1,2645.4,2656.9,2668.8,2683.3,2697.7,2710.4,2722.2,2734.6,2746.1,2758.5,2772.9,2786.1,2800.5,2814.7,2826.8,2839.7,2854.2,2867.6,2883.7,2899.1,2914.6,2930.4,2942.3,2954.9,2968.1,2979.9,2992.6,3005,3018.4,3029.9,3041.8,3052.8,3060.3,3068.7,3077.2,3086.9,3096.7,3104.5,3113,3121,3128.6,3137.1,3147.8,3160.4,3175,3190,3203.1,3215.1,3228.5,3244.1,3258.4,3272.5,3286.8,3299.5,3311.6,3325.5,3338.1,3349.5,3360.4,3372.1,3384.9,3397.8,3408.6,3422.8,3436.9,3450.5,3464.4,3476.1,3490.4,3505.3,3519.5,3534.5,3549.7,3564.9,3578.7,3593.7,3604.6,3617.3,3629.9,3641.9,3653.7,3665,3677.9,3691.1,3703.8,3715.7,3727.5,3740.2,3752.4,3764.3,3775.8,3788.3,3803.2,3817.1,3829.2,3843,3855.5,3869.1,3882.4,3896.7,3908.2,3919.6,3932.2,3943.9,3956.3,3969,3981,3993.8,4007.2,4022.5,4033.9,4044.5,4058.4,4071.2,4084.1,4095.1,4106.5,4119.2,4133.4,4148.3,4162.7,4175.4,4189,4202.1,4215.7,4228.2,4240.4,4252.5,4263.3,4276.1,4289,4299.9,4313.2,4325.4,4338.1,4349.7,4363.1,4375.9,4388.3,4399.5,4415.2,4431.1,4445.6,4459.8,4473.3,4487,4498.7,4510.2,4520.3,4532.8,4546,4557,4570.9,4584.7,4596.9,4607.7,4620.3,4632.9,4645.9,4656.7,4668.8,4681.7,4695.1,4707.1,4718.3,4732.5,4745.1,4756.1,4766.5,4777.6,4789.3,4799.4,4806.6,4813.5,4822.7,4829.9,4836.8,4842.8,4852.4,4862.1,4873.4,4886.1,4901.3,4913.6,4926.7,4940,4950.6,4961.5,4972.2,4985.3,4997.6,5010.6,5024.6,5038,5049.1,5061.6,5074.6,5082]

StreamAltitudes:

[9.1,9.1,9.1,9.1,9.1,8.8,8.3,8.1,8,7.9,7.8,8.6,8.8,9.1,9.3,12.7,17,20,21.5,22.5,23.5,24.2,22.5,21,18.3,15.9,13.8,12.5,10.3,10.5,10.9,10.5,10.2,10.1,9.6,8.5,6.9,5.8,7.1,11.2,17,20,20.9,21.6,22.6,23.3,21.6,20,17.2,14.9,13,11.5,10.3,10.3,10.7,10.9,10.3,9.8,9.2,8.8,9.3,9.1,8.4,7.5,6.3,7.1,10.8,14.1,18,20,21.1,21.4,22.3,21.1,19.8,17.2,15.2,14,12,10.9,10.9,11.1,10.2,10.1,9.6,9.1,7.5,9,12.2,17,19,21.1,21.4,22.3,22.6,20.8,18.1,16.7,14.3,13,11.1,11.1,11.5,11.5,10.6,10.3,9.1,7.5,9,12.4,15.9,19,20.6,21.1,22.1,22.8,23.1,23.8,21.8,19.2,16.9,15.7,14,14,11.5,10.5,10.7,10.8,10.2,9.2,8.6,8.1,7.1,6.8,5.5,8.3,11.2,15.9,19,20.6,21.6,22.1,22.8,21.1,18.8,17.4,15.4,14,12,11.2,11.2,10.2,10.1,9.6,8.4,7.4,6.1,8.8,13,17,20,20.8,22,22.1,23.1,21.3,20.3,17.8,15.4,13.1,11.6,10.3,10.4,10.8,10.7,10.1,9.6,8.5,6.9,6,5.7,7.8,10.3,14.6,17.4,19.6,20.8,21.1,21.8,22.6,23,23.8,21.6,19.8,17.2,16.2,14.5,13,11.6,10.5,10.7,10.6,9.9,9.2,8.8,8.5,7.6,6.3,7.3,11.2,15.9,18,20.5,21.4,22.1,22.1,22.6,20.3,17.8,15.9,14,13,11.4,10.7,10.5,10.2,9.6,9.7,8.4,7.4,8,10.8,15.8,19,20.9,21.5,22.1,22.3,22.1,22.3,20.8,19,17.2,15.7,15.2,14,13.5,12.5,11.8,12.5,10.6,10.4,10.9,10.6,9.6,8.8,9.1,8.5,7.5,7.1,9.8,13.3,15.9,19.6,20.7,20.9,21.8,22.1,22.6,22.6,20.8,17.8,15.7,14.1,12,10.9,10.8,10.2,10.2,10.3,9.7,9.1,8.1,9.3,14.3,17,19,20.8,21.4,22.1,22.6,22.6,21.6,19,17.7,16.4,14.5,13.8,12,10.3,10.5,10.8,10.6,9.6,8.7,9.3,9.1,8.4,7.4,7.1,10.8,14.4,17,20,21,22.3,22.9,23.1,22.3,20.9,19.2,16.7,14.9,13.5,11.6,10.5,10.8,10.5,9.8,9.6,10.1,10,9.1,9,12.4,15.9,19,20.5,21.5,22.1,23.1,21.8,20.8,18.1,16.7,14.9,12.5,10.6,11.1,10.9,10.8,10.6,10.1,9.1,8.4,7.2,8.3,11.2,15.9,18,20.5,21,22.1,22.8,23.1,23.1,21.8,19.2,16.7,15.6,13.6,11.8,10.8,10.8,10.6,9.9,9.2,9.6,9.3,9.6,9.1,8.4,8.3,8.1,9,12.4,17,19,21.2,22,22.6,22.8,22.3,20.9,19.2,16.9,15.7,13.8,12,10.6,10.3,10.7,10.7,10.5]

StreamVelocity:

[0,1.5,1.8,2.6,3.4,3.9,4.4,3.5,2.8,3.3,2.8,2.3,2.2,1.2,1.3,2.6,2.6,3,2.8,2.5,2.7,3.2,2.3,2,2.7,3.1,2.6,1.8,1.9,2.1,2.5,3.2,3,3.1,2.8,2.6,2.6,2.7,2,2.4,3.7,3.9,3.1,2.5,2.8,2.5,2.1,2.5,3.6,4.4,3,2.7,2.9,1.7,1.7,3.3,2.9,2.2,2.5,3.2,2.9,2.9,2.8,2.2,1.8,2.1,2.7,2.8,3,2.9,2.5,2.3,2,1.9,2.6,3.5,3,2.3,2.2,1.6,1.6,2.5,2.4,2.8,2.7,2.3,2.2,2,2.1,2.6,3.1,2.8,2.4,2,1.9,2.3,2.6,3,2.4,2.1,2.4,1.3,1.3,3,3.3,3.2,2.7,2.2,2,2.2,2.3,2.3,2.5,2.3,1.9,1.8,1.6,1,1,2.1,2.7,1.8,1.5,1.7,1.9,1.7,1.2,0.9,1.3,3,2.6,2.3,1.9,1.7,1.9,2.6,3.2,2.8,2.9,3.1,3,2.1,1.8,2.4,2.9,3,3.4,2.3,2,1.4,1.7,3.7,3,2.6,2.3,2.5,2.5,2.6,3.1,3.8,3.3,2.6,2.1,1.9,1.6,1.6,2.4,2.9,2.8,2.3,2.5,2.7,0.8,1,5,2.9,2,2.2,2.2,2,1.6,1.5,2.3,3,2.3,2.1,2.3,2.3,2.6,2.8,2.2,1.3,0.8,1,2.4,2.8,2.3,1.8,1.9,1.8,1.1,1.2,1.9,2.2,2.9,3,2.8,2.5,2.6,3.3,3.6,3.4,3.1,2.7,2.7,2.7,2.2,2.1,2.5,3.2,2.6,2.3,2.7,1.6,1.6,2.4,2.6,2.8,3.1,3.1,2.1,2.1,3.1,3.1,2.6,2.3,2,1.5,1.4,1.3,1.3,1.4,1.5,1.8,1.8,1.5,1.6,1.6,1.3,0.5,0.6,1.6,1.4,1.4,1.5,1.5,1.6,1.8,1.4,1.2,1.5,2,1.8,1.7,1.9,1.7,1.9,2.3,2.4,2.8,2.4,1.8,2.1,2.1,2.2,2.4,1.9,1.7,2.2,2.8,3.2,3.6,2.9,2.1,2.3,2.7,3,2.6,2.2,2.4,2.4,2,1.8,2,2.8,3,2.3,2.2,2.5,2.6,2.2,1.6,1.5,1.4,1.5,1.8,2,1.8,1.7,1.4,1.3,1.6,2.1,2.5,2.4,2,1.8,1.7,1.9,2.2,2.6,2.4,2.2,2.4,2.7,2.9,1.8,1.7,2.4,2.4,2.7,2.6,2.7,2.4,1.9,2.1,2.9,3.4,3,2.6,2.1,2,2.5,2.6,2.5,2,1.8,2.3,2,2,2.8,2.5,2.3,2.1,1.8,1.7,1.7,1.6,2.1,2.1,2,2.1,1.8,1.9,1.8,1.4,1.2,0.9,1.1,1.4,1.4,1.8,2.2,2.4,1.9,2,1.9,2.2,2.5,2.4,2.3,2.3,2,1.8,1.7,2.1,2.6,2.4,3.1,2.5,2.1,2.4,2,2,2.2,2.4,2.5,2.5,2.7,2.5,1.9,1.6,1.6,1.4]

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