Sun 6th Dec 2009 at 8:00am by Bob!

Run > Race

Good
heavy rain
windy

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Time
6:07:50
Miles
30.00
Min/mi
12:16
Pacing
65%
WAVA
43.68
Cals
3734
BPM
141
%MHR
63.9
B/mi
1731
Asc(m)
1814
Hillscore
56
Surface
Trail

Notes & Comments

4 comments

Doyen of the Downs 

30 miles from Arundel, Raining for the first couple of hours. 

It was like a very long Kev XC course.The first half was mainly ankle deep mud. The threatened Marshy section was dropped becuse it was under about 4 foot of flood water, instead we had the pleasure of an (uphill) ploughed field! 

There were a couple of significant climbs from miles 21-23, before coming off the downs against the wind, followed by the last 4 miles along the muddy riverbank back into Arundel. 

Was 138th of 170 finishers 

Split Summary

====

1) - 1m - 14:03(14:03/m) - 131bpm avge - 160bpm max - 133cal a couple of bbusy styles early on
2) - 1m - 10:04(10:04/m) - 148bpm avge - 153bpm max - 137cal

3) - 1m - 12:08(12:08/m) - 152bpm avge - 158bpm max - 133cal

4) - 1m - 10:13(10:13/m) - 150bpm avge - 157bpm max - 142cal

5) - 1m - 11:25(11:25/m) - 144bpm avge - 152bpm max - 134cal

6) - 1m - 11:54(11:54/m) - 146bpm avge - 154bpm max - 131cal first feed station
7) - 1m - 12:26(12:26/m) - 142bpm avge - 154bpm max - 129cal

8) - 1m - 13:04(13:04/m) - 140bpm avge - 148bpm max - 126cal

9) - 1m - 10:44(10:44/m) - 141bpm avge - 148bpm max - 138cal

10) - 1m - 14:41(14:41/m) - 139bpm avge - 153bpm max - 125cal second feed station
11) - 1m - 12:28(12:28/m) - 140bpm avge - 153bpm max - 124cal

12) - 1m - 11:16(11:16/m) - 143bpm avge - 148bpm max - 134cal

13) - 1m - 12:48(12:48/m) - 144bpm avge - 153bpm max - 120cal

14) - 1m - 12:34(12:34/m) - 145bpm avge - 152bpm max - 121cal

15) - 1m - 11:05(11:05/m) - 146bpm avge - 153bpm max - 134cal

16) - 1m - 12:48(12:48/m) - 139bpm avge - 151bpm max - 135cal third feed station
17) - 1m - 10:46(10:46/m) - 143bpm avge - 148bpm max - 138cal

18) - 1m - 11:00(11:00/m) - 144bpm avge - 151bpm max - 137cal

19) - 1m - 12:49(12:49/m) - 143bpm avge - 152bpm max - 130cal

20) - 1m - 14:25(14:25/m) - 140bpm avge - 149bpm max - 125cal

21) - 1m - 18:54(18:54/m) - 136bpm avge - 146bpm max - 112cal feed station & uphill
22) - 1m - 15:08(15:08/m) - 138bpm avge - 145bpm max - 115cal uphill
23) - 1m - 11:32(11:32/m) - 140bpm avge - 147bpm max - 138cal

24) - 1m - 11:09(11:09/m) - 141bpm avge - 145bpm max - 139cal

25) - 1m - 11:27(11:27/m) - 137bpm avge - 146bpm max - 139cal

26) - 1m - 14:41(14:41/m) - 133bpm avge - 144bpm max - 113cal fourth feed station
27) - 1m - 13:33(13:33/m) - 140bpm avge - 147bpm max - 117cal

28) - 1m - 13:54(13:54/m) - 138bpm avge - 147bpm max - 113cal

29) - 1m - 13:56(13:56/m) - 139bpm avge - 145bpm max - 113cal

30) - 0.09m - 3:36(39:55/m) - 117bpm avge - 138bpm max - 9cal

Heart Rate Zone Summary

====

HR Zone: 56-151bpm (Sub 70%): 94.5%

HR Zone: 151-158bpm (71-75%): 5.1%

HR Zone: 158-165bpm (76-80%): 0.4%

Pace Zone Summary

====

Pace Zone: 8:20-8:39/mile: 1.2%

Pace Zone: 8:40-8:59/mile: 1.9%

Pace Zone: 9:00-9:19/mile: 3.2%

Pace Zone: 9:20-9:39/mile: 3.7%

Pace Zone: 9:40-9:59/mile: 4.9%

Pace Zone: 10:00-10:19/mile: 6.4%

Pace Zone: 10:20-10:39/mile: 6.6%

Pace Zone: 10:40-10:59/mile: 7.3%

Pace Zone: 11:00-11:19/mile: 6.9%

Pace Zone: 11:20-11:39/mile: 6.3%

Pace Zone: 11:40-11:59/mile: 6%

Pace Zone: 12:00-12:19/mile: 5.3%

Pace Zone: 12:20-12:39/mile: 4%

Pace Zone: 12:40-12:59/mile: 3%

Pace Zone: 13:00-13:19/mile: 2.6%

Pace Zone: 13:20-13:39/mile: 2.1%

Pace Zone: 13:40-13:59/mile: 1.7%

Pace Zone: 14:00-14:19/mile: 1.1%

Pace Zone: 14:20-14:39/mile: 1.1%

14:03 10:04 12:08 10:13 11:25 11:54 12:26 13:04 10:44 14:41 12:28 11:16 12:48 12:34 11:05 12:48 10:46 11:00 12:49 14:25 18:54 15:08 11:32 11:09 11:27 14:41 13:33 13:54 13:56 3:36

	curlygirly fantastic running bob! i am in total awe that u can run for that amount of time- i would be completely dead on my feet. and the course sounds absolutely hideous!!!! well done x
	Bob! Dick: a lot more fun than a 1.52? mile run with no goals! Kate: thanks for your support, I only run for that long 'cos I'm so slow, you'd have had it done & dusted in about 4 hours I expect!
	curlygirly i doubt that very much!!!! esp if my feet were covered in a ton of mud- might have added a few extra stone to my body weight!!!!
	Bob! Good point, well made!

Pin Map

Doyen of the Downs

0mi in 0

Pace

39%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	14:03	14:03	14:03	133 86-160	1868	0/6
2.00	24:07	10:04	10:04	148 138-152	1490	20/0
3.00	36:15	12:08	12:08	152 147-158	1845	62/0
4.00	46:28	10:13	10:13	150 142-157	1533	27/4
5.00	57:53	11:25	11:25	144 128-152	1644	3/51
6.00	1:09:47	11:54	11:54	146 130-154	1737	33/11
7.00	1:22:14	12:27	12:27	142 125-154	1768	33/35
8.00	1:35:18	13:04	13:04	141 127-148	1842	42/3
9.00	1:46:01	10:44	10:44	141 134-147	1512	12/32
10.00	2:00:42	14:41	14:41	140 113-153	2056	65/7
11.00	2:13:11	12:29	12:29	139 124-153	1735	18/85
12.00	2:24:29	11:18	11:18	143 132-148	1616	9/38
13.00	2:37:14	12:45	12:45	144 132-152	1836	14/14
14.00	2:49:51	12:37	12:37	145 139-152	1829	4/46
15.00	3:00:54	11:03	11:03	145 137-153	1603	11/23
16.00	3:13:44	12:50	12:50	140 110-151	1796	11/20
17.00	3:24:30	10:47	10:47	143 135-148	1541	7/10
18.00	3:35:31	11:00	11:00	144 131-149	1584	10/7
19.00	3:48:21	12:50	12:50	143 124-150	1835	25/19
20.00	4:02:43	14:22	14:22	140 127-146	2012	0/19
21.00	4:21:50	19:07	19:07	136 111-143	2600	124/0
22.00	4:36:44	14:54	14:54	138 127-145	2057	38/3
23.00	4:48:18	11:34	11:34	140 123-147	1618	0/63
24.00	4:59:32	11:14	11:14	141 132-145	1584	1/37
25.00	5:10:55	11:23	11:23	137 129-146	1559	0/65
26.00	5:25:35	14:40	14:40	134 115-144	1966	3/5
27.00	5:39:09	13:34	13:34	140 130-145	1899	8/0
28.00	5:53:02	13:53	13:53	139 122-146	1930	1/11
29.00	6:06:58	13:56	13:56	139 124-145	1936	7/2
29.08	6:28:13	21:15	4:25:44	114 93-138	30294	0/0

Heart

141/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 1814m, Range 196m, Flat prediction 6:00:48

Elevation Graph

Biggest Climbs (m)	Min/mi
180 6.5%	17:17
95 2.4%	11:00
81 5.0%	12:29
78 2.6%	11:31
27 3.2%	12:17
26 3.1%	11:49
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	36.49%	More
800m	4:42	9:28	41.18%	More
1km	6:01	9:40	42.05%	More
Mile	9:54	9:54	43.38%	More
5k	33:07	10:39	44.12%	More
5 miles	54:48	10:58	43.41%	More
10k	1:09:19	11:09	42.86%	More
10 miles	1:57:41	11:46	41.73%	More
Half	2:36:45	11:58	41.46%	More
20 miles	4:00:42	12:02	42.45%	More
Mara	5:25:32	12:26	41.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	59.62
5km	26:44	8:36	54.65
5M	46:20	9:16	51.35
10km	59:35	9:35	49.86
10M	1:43:17	10:20	47.55
Half	2:21:07	10:46	45.69
20M	3:50:10	11:31	44.39
Mara	5:14:31	12:00	43.32

Bespoke Fields

Amend your bespoke fields

Weight	13st 8
Backpack?	No
Temp	10C
Niggles
PU

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