Site:
http://1200miles.com
Miles:
1545 total / 0 in 2019
Goal:

Glacial Trail 50k Rematch October 2013, Sub 6hr 50k, UTMB Someday Maybe

Corey S. ran: My last leg of the ra...

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  • 5 miles
  • 00:45 time
  • 09:24 pace
  • 1735 calories
  •  
  •  
  • 114 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Ragnar Chicago Leg 33 4.74 mi 00:45 09:24 pace

My last leg of the race. Warmer temps in the morning were tempered a bit as some light clouds rolled in in the afternoon. That coupled with a mostly tree covered crushed gravel path let me concentrate on running and not on temperature management. I think that if I throw out the three street crossings that required either stopping entirely or significant slow-downs, overall pace is closer to 9:10. Not bad.

Chatted with Angela, a lass on an ultra team who was also running her last leg. She was having a bit of a rough go of it as one of her teammates had to drop so everyone had to pick up extra legs. We bonded over some ultrarunning chit-chat. She told me about having done Jen Shelton's running camp in the Rogue River Valley earlier this year, and enthusiastically encouraged, nay demanded that I find a way to get out to Ashland. She asked me about how one trains for trail ultras. Other than the obvious, that it's ultimately about time on your feet, I told her one of the things I learned was that you can't beat yourself up over run-walking. When I first met her she was lamenting that she was going to have to take some walk breaks, so I'd like to think that I helped encourage her and helped buoy her through to what was eventually a strong finish at exchange 33.

Peak Training Effect: 4.1
Recovery time: 23 hour(s)
Recovery date: 6/9/2013 1:21:37 PM

Sea Level pressure: 1015.95 hPa
Battery charge at start: 70%
Battery charge at end: 66%

Virtual Aerobic Speed: 11.53 km/h
Virtual 10KM Race Speed: 11.81 km/h

Cumulative distance for Running: 30.47 mi/7 days, 47.17 mi/14 days, 65.92 mi/28 days, 558.16 mi/Year, 354.78 mi/YTD
Cumulative time for Running: 4:49/7 days, 7:38/14 days, 11:12/28 days, 104:57/Year, 65:05/YTD
Cumulative runs over 10 mi: 1/7 days, 2/14 days, 2/28 days, 14/Year, 8/YTD
Heart Rate: Average=165, drift=5.9 BMP, 99th Percentile=172, 78% HRR, max=174, 74% VO2max (http://fellrnr.com/wiki/Heart_Rate)
TRIMP 231, Weekly TRIMP 1645, Monotony 1.11, Training Strain 1823 (http://fellrnr.com/wiki/TRIMP http://fellrnr.com/wiki/Training_Monotony)
Fitness (CTL/monotony) 420, Fatigue (ATL*monotony) 266, Performance (Fitness-Fatigue) 154
VDOT is 33 (http://fellrnr.com/wiki/VDOT_Calculator)
Efficiency=97, drift -3% (http://fellrnr.com/wiki/Running_Efficiency_Calculator)
+117/-108/226 ft 0.9% [Smoothed: +112/-105/217 ft 0.9%]
Weather: Chance Rain, 20c/68f
Lap 1, 09:30, 1.00 miles, 9:30 min/mi, Avg 160 BPM, 75% HRR, Max 170 BPM
Start 109 BPM, End 169 BPM, 70% VO2max, Efficiency=100.4, +35/-23/57 ft 1.1%
Lap 2, 09:26, 1.00 miles, 9:26 min/mi, Avg 165 BPM, 79% HRR, Max 170 BPM
Start 169 BPM, End 163 BPM, 75% VO2max, Efficiency=96.1, +6/-13/20 ft 0.4%
Lap 3, 09:29, 1.00 miles, 9:30 min/mi, Avg 164 BPM, 78% HRR, Max 166 BPM
Start 163 BPM, End 165 BPM, 74% VO2max, Efficiency=96.4, +29/-27/57 ft 1.1%
Lap 4, 09:30, 1.00 miles, 9:31 min/mi, Avg 166 BPM, 79% HRR, Max 168 BPM
Start 165 BPM, End 167 BPM, 75% VO2max, Efficiency=94.9, +17/-27/44 ft 0.8%
Lap 5, 06:40, 0.74 miles, 9:00 min/mi, Avg 169 BPM, 81% HRR, Max 173 BPM
Start 167 BPM, End 174 BPM, 77% VO2max, Efficiency=97.7, +9/-18/27 ft 0.7%