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

Run > Race

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Time
5:46:14
Miles
31.45
Min/mi
11:01
Pacing
43.2%
WAVA
49.16
Cals
3868
BPM
131
%MHR
75.4
B/mi
1444
Asc(m)
730
Hillscore
49
Surface
Trail

Notes & 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!

Map

Glen Ogle 33 ultra race route

0mi in 0

Multigraph

Pace
Elev
HR
B/mi

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mi ( to ) | /mi | bpm

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

Further Analysis

Pace Distribution
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Heart Rate Distribution
131 avge / 147 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	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

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

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