Sat 3rd Nov 2012 at 8:00am by IanS

Run > Race

  • cold
  • Time
    5:46:14
  • Miles
    31.45
  • Min/mi
    11:01
  • Pacing
    43%
  • WAVA
    49.16
  • Cals
    3868
  • BPM
    131
  • %MHR
    75.4
  • B/mi
    1444
  • Asc(m)
    730
  • Hillscore
    49
  • Surface
    Trail

Notes & Comments

1 comments
Glen Ogle 33 Ultra. Had a bit of the usual dip around 17-20 miles but managed to recover a bit and did the last 6 miles at a reasonable pace with Carol Martin
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Split Summary

====

1) - 1m - 10:52(10:52/m) - 128bpm avge - 140bpm max - 123cal

2) - 1m - 11:58(11:58/m) - 131bpm avge - 142bpm max - 119cal

3) - 1m - 10:03(10:03/m) - 127bpm avge - 136bpm max - 124cal

4) - 1m - 8:53(8:53/m) - 125bpm avge - 134bpm max - 132cal

5) - 1m - 9:41(9:41/m) - 128bpm avge - 137bpm max - 132cal

6) - 1m - 9:58(9:58/m) - 129bpm avge - 137bpm max - 127cal

7) - 1m - 9:46(9:46/m) - 131bpm avge - 135bpm max - 130cal

8) - 1m - 12:15(12:15/m) - 128bpm avge - 135bpm max - 114cal

9) - 1m - 9:59(9:59/m) - 136bpm avge - 139bpm max - 131cal

10) - 1m - 9:44(9:44/m) - 139bpm avge - 142bpm max - 133cal

11) - 1m - 13:59(13:59/m) - 131bpm avge - 147bpm max - 129cal

12) - 1m - 9:03(9:03/m) - 133bpm avge - 142bpm max - 131cal

13) - 1m - 9:20(9:20/m) - 134bpm avge - 140bpm max - 130cal

14) - 1m - 9:34(9:34/m) - 135bpm avge - 141bpm max - 133cal

15) - 1m - 15:11(15:11/m) - 128bpm avge - 137bpm max - 99cal

16) - 1m - 11:17(11:17/m) - 134bpm avge - 142bpm max - 119cal

17) - 1m - 14:24(14:24/m) - 127bpm avge - 139bpm max - 107cal

18) - 1m - 13:09(13:09/m) - 126bpm avge - 141bpm max - 105cal

19) - 1m - 12:06(12:06/m) - 113bpm avge - 144bpm max - 107cal

20) - 1m - 14:44(14:44/m) - 126bpm avge - 142bpm max - 127cal

21) - 1m - 9:25(9:25/m) - 136bpm avge - 143bpm max - 127cal

22) - 1m - 9:27(9:27/m) - 134bpm avge - 140bpm max - 129cal

23) - 1m - 9:25(9:25/m) - 134bpm avge - 140bpm max - 130cal

24) - 1m - 10:30(10:30/m) - 136bpm avge - 144bpm max - 125cal

25) - 1m - 11:04(11:04/m) - 132bpm avge - 141bpm max - 119cal

26) - 1m - 14:24(14:24/m) - 127bpm avge - 144bpm max - 114cal

27) - 1m - 10:47(10:47/m) - 124bpm avge - 136bpm max - 116cal

28) - 1m - 9:37(9:37/m) - 136bpm avge - 142bpm max - 130cal

29) - 1m - 9:08(9:08/m) - 141bpm avge - 146bpm max - 131cal

30) - 1m - 11:23(11:23/m) - 134bpm avge - 146bpm max - 115cal

31) - 1m - 11:00(11:00/m) - 134bpm avge - 142bpm max - 119cal

32) - 0.45m - 4:08(9:14/m) - 141bpm avge - 145bpm max - 61cal

Heart Rate Zone Summary

====

HR Zone: 44-135bpm (Sub 70%): 59.5%

HR Zone: 135-142bpm (71-75%): 32.7%

HR Zone: 142-148bpm (76-80%): 7.8%
10:52 11:58 10:03 8:53 9:41 9:58 9:46 12:15 9:59 9:44 13:59 9:03 9:20 9:34 15:11 11:17 14:24 13:09 12:06 14:44 9:25 9:27 9:25 10:30 11:04 14:24 10:47 9:37 9:08 11:23 11:00 4:08
_andy
Sounds like glycogen depletion and fat-burning kicking in at 20 miles. Well done on the race!
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Pace

23% 4% 15% 27% 20% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 0 0 0 127 77-140 0 37/24
2.00 0 0 0 131 120-142 0 59/1
3.00 2:47 2:47 2:47 127 121-136 353 18/36
4.00 11:39 8:52 8:52 124 115-134 1100 3/67
5.00 21:20 9:41 9:41 128 115-137 1240 8/32
6.00 31:18 9:58 9:58 129 120-136 1285 11/5
7.00 41:04 9:47 9:47 131 128-135 1281 12/17
8.00 53:19 12:14 12:14 128 116-135 1567 76/0
9.00 1:03:18 9:59 9:59 136 131-139 1358 29/1
10.00 1:13:02 9:44 9:44 139 135-142 1353 28/1
11.00 1:27:01 13:59 13:59 134 103-147 1874 17/8
12.00 1:36:04 9:03 9:03 133 127-142 1204 0/64
13.00 1:45:24 9:20 9:20 135 130-140 1261 0/55
14.00 1:54:58 9:34 9:34 135 132-139 1290 0/24
15.00 2:10:09 15:11 15:11 129 120-137 1958 102/0
16.00 2:21:26 11:17 11:17 134 124-142 1512 25/2
17.00 2:35:49 14:23 14:23 128 115-139 1841 76/12
18.00 2:48:58 13:09 13:09 127 110-142 1670 15/1
19.00 3:01:04 12:06 12:06 116 101-139 1404 0/58
20.00 3:15:49 14:45 14:45 128 99-142 1887 4/15
21.00 3:25:14 9:25 9:25 136 120-142 1281 6/22
22.00 3:34:41 9:27 9:27 135 121-140 1276 1/25
23.00 3:44:06 9:25 9:25 134 125-140 1261 0/65
24.00 3:54:36 10:30 10:30 136 126-143 1429 13/14
25.00 4:05:41 11:05 11:05 132 119-141 1462 10/12
26.00 4:20:04 14:23 14:23 128 101-144 1842 17/15
27.00 4:30:51 10:47 10:47 125 105-136 1348 6/8
28.00 4:40:28 9:37 9:37 136 128-142 1309 3/13
29.00 4:49:36 9:07 9:07 141 137-146 1287 14/5
30.00 5:00:58 11:23 11:23 133 116-146 1513 30/24
31.00 5:11:59 11:00 11:00 134 122-142 1475 26/33
31.45 5:16:08 4:09 9:17 141 133-145 1309 0/16

Heart

131/147max
  • Show Beats/Mile

Elevation

Asc 730m, Range 232m, Flat prediction 5:26:19
Elevation Graph
Biggest Climbs (m) Min/mi
218 4.2% 13:12
160 2.4% 11:15
37 4.6% 13:02
27 9.2% 14:36
24 2.6% 16:27
23 1.8% 12:19
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:55 41.96% More
800m 4:02 8:08 47.99% More
1km 5:13 8:24 48.36% More
Mile 8:37 8:37 49.86% More
5k 28:55 9:18 50.52% More
5 miles 47:53 9:35 49.68% More
10k 1:01:36 9:55 48.24% More
10 miles 1:41:48 10:11 48.24% More
Half 2:15:08 10:19 48.08% More
20 miles 3:41:04 11:03 46.22% More
Mara 4:48:18 11:00 47.26% More

Predictions

Dist Time Per Mile WAVA
1M 6:53 6:53 62.37
5km 24:58 8:02 58.51
5M 42:52 8:34 55.50
10km 54:52 8:50 54.15
10M 1:34:13 9:25 52.12
Half 2:08:02 9:46 50.36
20M 3:27:02 10:21 49.35
Mara 4:41:22 10:44 48.42

Bespoke Fields

Session Intensity
Training Load
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