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Sat 30th Jun 2012 at 5:00am by Bob!

Run > Race

Centurion South Downs Way 100 | South Downs Way 71/100 (to jack & jill)

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Time
19:44:51
Miles
71.00
Min/mi
16:41
WAVA
41.34
Cals
6205
Asc(m)
42
Hillscore
188
Surface
Trail

Notes & Comments

Well not exactly the outcome I planned 

I'd been struggling with my calf tightening up on my recent runs, and aborted a few. Set out Saturday 6am from Winchester in the rain, and true to form my calf tightened after a couple of miles, so the strategy turned to run/walk from the start, I was plodding along nicely not far behind my scheduled times. The recent rain seems to have washed the dirt away from many of the tracks making the terrain very rough & stony in many places. 

I was about 30 mins behind my 29hr 30 schedule at the half way point at Washington (The Cut-off for the finish was 30hrs), but still on for 20 minute miling from there to get me across the line. I was able to keep going at around the 20 min pace, struggled a bit at Devils Dyke trying to pick out the path (about midnight by this point), but even so managed to pass a few runners just before the road crossing, and a few more just before Saddlescome.

I came out of Saddlescombe farm and my body just seemed to say NO!, I'd had blisters on my feet for a while, but now my right knee was in pain on every step, and my feet were burning. It took me the best part of 90 minutes to do the next 3 miles to Jack & Jill where I dropped out. 71 miles in about 19hrs 45 (still waiting for the results and splits to come in). 

Back at home now with blisters all over both feet, and a swollen left foot but with at least £520 raised for REMF. 

I won't be attempting 100 miles again. 

Split Summary
===
1) 5m - 1:04:41(12:56/m) - 523cal - 4.64/7.36mph
2) 5m - 1:08:11(13:38/m) - 484cal - 4.4/6.95mph
3) 5m - 1:09:06(13:49/m) - 484cal - 4.34/6.99mph
4) 5m - 1:05:11(13:02/m) - 506cal - 4.6/7.3mph
5) 5m - 1:14:13(14:51/m) - 488cal - 4.04/11.61mph
6) 5m - 1:19:09(15:50/m) - 485cal - 3.79/6.82mph
7) 5m - 1:12:48(14:34/m) - 468cal - 4.12/6.79mph
8) 5m - 1:19:27(15:53/m) - 471cal - 3.78/6.44mph
9) 5m - 1:26:05(17:13/m) - 430cal - 3.48/5.79mph
10) 5m - 1:42:17(20:27/m) - 413cal - 2.93/5.9mph
11) 4.48m - 1:28:27(19:45/m) - 386cal - 3.04/20.06mph
12) 0.53m - 10:31(20:01/m) - 44cal - 3/11.08mph
13) 5m - 1:36:31(19:18/m) - 408cal - 3.11/4.1mph
14) 5m - 1:42:00(20:24/m) - 414cal - 2.94/4.38mph
15) 2.32m - 45:11(19:31/m) - 192cal - 3.07/3.81mph
16) 0.12m - 3:02(26:10/m) - 9cal - 2.29/2.91mph

Pace Zone Summary
===
Pace Zone: 9:20-9:39/m: 1.4%
Pace Zone: 9:40-9:59/m: 3.2%
Pace Zone: 10:00-10:19/m: 3.2%
Pace Zone: 10:20-10:39/m: 3.8%
Pace Zone: 10:40-10:59/m: 3.4%
Pace Zone: 11:00-11:19/m: 2.5%
Pace Zone: 11:20-11:39/m: 2.2%
Pace Zone: 11:40-11:59/m: 1.6%
Pace Zone: 12:00-12:19/m: 1.3%
Pace Zone: 12:20-12:39/m: 1.1%
Pace Zone: 13:00-13:19/m: 1%
Pace Zone: 13:20-13:39/m: 1.2%
Pace Zone: 13:40-13:59/m: 1.2%
Pace Zone: 14:00-14:19/m: 1.6%
Pace Zone: 14:20-14:39/m: 2%
Pace Zone: 14:40-14:59/m: 2.7%
Pace Zone: 15:00-15:19/m: 3%

Max Speed
===
20.06mph

1:04:41 1:08:11 1:09:06 1:05:11 1:14:13 1:19:09 1:12:48 1:19:27 1:26:05 1:42:17 1:28:27 10:31 1:36:31 1:42:00 45:11 3:02

	curlygirly one word- Amazing! well done bob!
	dynamic snail Well done Bob! That's fantastic even if not what you were hoping for!
	Dick! "I won't be attempting 100 miles again." Good Effort , but I believe we have heard this statement twice before Was it backwards this year ?
	Bob! Nope, no more! That was the best I could have done, 20 hours run, and there would have been another 10+ hours to finish. Yes, backwards for 71 miles

Map

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
2.00	25:56	25:56	12:58	81/4
4.00	50:34	24:38	12:19	26/61
6.00	1:17:10	26:36	13:18	17/26
8.00	1:42:29	25:20	12:40	52/1
10.00	2:12:54	30:25	15:12	36/16
12.00	2:39:51	26:57	13:29	2/122
14.00	3:09:12	29:21	14:41	126/0
16.00	3:33:06	23:54	11:57	34/88
18.00	4:03:06	30:00	15:00	86/35
20.00	4:27:11	24:06	12:03	45/12
22.00	4:52:55	25:43	12:52	23/121
24.00	5:27:38	34:44	17:22	51/47
26.00	5:54:10	26:32	13:16	18/25
28.00	6:24:49	30:39	15:20	83/29
30.00	7:00:34	35:45	17:52	55/71
32.00	7:31:23	30:49	15:24	77/11
34.00	8:01:29	30:06	15:03	22/113
36.00	8:33:33	32:04	16:02	124/0
38.00	9:03:27	29:53	14:57	13/26
40.00	9:32:51	29:24	14:42	24/109
42.00	10:08:17	35:26	17:43	101/16
44.00	10:41:58	33:41	16:51	40/80
46.00	11:14:26	32:29	16:14	1/143
48.00	12:06:30	52:04	26:02	173/0
50.00	12:41:13	34:43	17:21	33/27
52.00	13:14:28	33:15	16:38	24/80
54.00	13:51:37	37:09	18:35	46/35
56.00	14:42:07	50:29	25:15	92/25
58.00	15:17:32	35:26	17:43	0/75
60.00	15:56:38	39:06	19:33	3/101
62.00	16:35:23	38:45	19:23	174/0
64.00	17:19:26	44:03	22:01	35/72
66.00	17:58:32	39:06	19:33	28/71
67.44	19:18:14	1:19:42	55:30	15/97

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
199	5.8%	21:33
190	3.7%	22:58
169	10.4%	29:36
133	3.5%	14:23
127	3.2%	17:11
101	6.6%	17:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	9:58	33.99%	More
800m	6:19	12:43	31.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:34	8:34	52.58
5km	31:48	10:14	47.06
5M	55:08	11:02	44.27
10km	1:10:53	11:24	43.00
10M	2:02:52	12:17	40.75
Half	2:47:53	12:49	39.36
20M	4:33:50	13:42	37.75
Mara	6:14:10	14:17	36.94

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