Tuesday, December 29, 2009
Monday, December 28, 2009
Saturday, December 26, 2009
- New cruise control for the indoor runs is now a 4:50 pace
- New heavier me , up around 6lbs over last Summer weighing in at 176.4lbs
New Years goal is to get to 170lbs by April. Primary factor that will get me there ... no Beer in the house Jan through March. Not quiting the Barley beverage just going to cut having it at home. Also I make some better food choices ... nothing overboard or crazy just the odd this instead of that thing.
Did a 16K run this eve at a 4:50 pace.
Friday, December 25, 2009
Thursday, December 24, 2009
Tuesday, December 22, 2009
Monday, December 21, 2009
So I pulled the plug at 5K , good enough. I ate dinner after the run and am contemplating jumping back on the treadmill in a bit.
Saturday, December 19, 2009
Friday, December 18, 2009
Anyhow , 5K done .... half K to warm up and a half to cool down leaving 4K at a 4:55 pace.
Thursday, December 17, 2009
Tuesday, December 15, 2009
Sunday, December 13, 2009
The Egg Nog Jog is a 10.8km country road race. This is one race that its OK to go out way too fast! The course takes you down a steep hill for the first 2K , you climb for the next 5K then it flattens out for 3K before very fast downhill to finish line. Didn't have much in the way of a strategy today. I wanted to beat last years 53:33 , the stretch goal getting in under 50 minutes. Just like last year I did the first 2Ks in 4:03 ( due to traffic at the start) and 3:54. The 3rd K was the first incline , did it in a conservative 5:08. I knew that I would be more or less climbing for the next 4K and was feeling pretty good so I pushed trying to keep the climb as close to a 5:00 or less pace as I could. The 4th and 5th K were done in 4:51 and 4:41. At the 5K point I knew I was going to have a good run. I was feeling strong and was about to face the biggest climb of race. The 6th K was done in 5:41 and I had a really good burn in the legs at the top of the "Big One". The first half of the 7th K was a gradual decline and I was able to recover before the last big climb. 7.5-8K was a steady climb but I was feeling good and started my push to the finish. 7th K was done in 5:05. The next 3.8K was flat to declined and a small roller with a real step drop the last 500 or so meters. The 8th , 9th and 10th Ks were done in 4:45, 4:28, 4:26. Throughout the race I watched my Avg Pace and Current Pace but never looked at the elapsed time or distance. I knew I would be very close to getting in under 50 minutes so I flew down the last 700 meters at a 3:50 pace. The clock came into view with around 200m to go it was 49:15 ... I knew I had my Sub 50:00!
Wednesday, December 9, 2009
Monday, December 7, 2009
Managed a 5k on my dinner break! Once I got going it kinda felt like where I left off yesterday.
Sunday, December 6, 2009
Friday, December 4, 2009
Thursday, December 3, 2009
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Monday, November 30, 2009
Sunday, November 29, 2009
Thursday, November 26, 2009
Wednesday, November 25, 2009
Tuesday, November 24, 2009
Monday, November 23, 2009
Sunday, November 22, 2009
SO , big revelation here .... when I was starting to fatigue an slow down it was a feeling of being tired and and O2 deprivation. As soon as I hit the gummies the breathing went back to normal and the pace picked up. Looking back on some of the events I did this summer I now realize that I wasn't fueling enough ...HANDS DOWN.
So it was a great learning day about bring in the carbs and ... I learn so much in these LSDs . I like Gummies and they are allot less $$ then Gels. In the cooler weather I don't need nearly the same amount of electrolytes but the carbs are a must. Here is to many Gummie runs this winter!
Friday, November 20, 2009
Thursday, November 19, 2009
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Monday, November 16, 2009
Sunday, November 15, 2009
The evening of Nov 9 I did a little 10.3K Run on the beach of Cayo Santa Clara ending with a couple of laps around the Melia Las Dunas resort. It was a bit of a tough go as I spent the sunny /warm afternoon floating around the pool drinking Buccaneer Beer. After a good Beer Buzz I slept in the pool lounge for about 30 minutes then decided I was sober and it was time to go for a run. The beach was really tough slugging, a couple of Ks in the sand was quiet soft and the foot was sinking 4-5 cm. Did a 3K out and back on the beach doing the last 4K in the resort. It was getting dark, running felt fast on the dimly lit pathways. It was also fairly warm, mid 20’s. When I was satisfied that I was done I was way too hot. Over heating and the affect of a day of way too much Sun and Beer made for a quiet night after dinner!
Tuesday November 10
On Nov 10 I woke at 7am, the Sun was already high kin the sky… I know I was going to be in for a warm on! Logged a very warm 13.6 K on the Garmin. The Island of Santa Clara is about 15K long. Today I headed out on the road that runs down the center of the Island. Usually road running in these sorts of places is not a good idea. Terrible road conditions and a cars have a right away over pedestrian is usually the rule! Santa Clara is different. There are only a few resorts on the Isle and no Cubans live here, it’s a 50km causeway to the mainland. The 3.6K of paved road turned into a gravel road then at 6.5K it turned into a single lane trail. There was another 4K to go before I ran out of Island but it was really hot I and only had one bottle of Gator Aide with me so I had to turn back. Unlike other places there wasn’t much garbage on the road, just allot of tidal swamps and mangrove trees. On the way back the breeze that was in my face was at my back as well as the Sun. It didn’t take long before I started to overheat. I slowed the pace down but I had to start taking walking breaks and ration the remaining Gator Aide. Made it back to the resort but I was really spent , a bit dehydrated and too warm……just not use to running in the heat! It took a few hours for me to shake the affects of the run! Maybe tomorrow I can get up before sunrise and get it in before it gets too hot!
Wednesday November 11
On Nov 11 I didn’t run… tummy upset last night and I know better then to push it when these sorts of upsets occur….impossible to fuel and even more impossible to hydrate! No big deal …it will pass.
Thursday November 12
Feeling better, 16.7k done … a combo beach/resort run. I awoke at 5am this morning thinking about running. At 5:45 I shook the bed and saw first light so that was my cur to hit the beach! It took awhile to get ready, needed more tunes on the MP3 player so it was 6:15 and daylight when I left the room. Headed West on the beach this morning , first 2k had reasonable footing , wasn’t sinking too far but the next 2+Ks sucked. I was sinking 5-10 cm with each step and was running an 8 min pace…may as well have been walking! On the way back to the resort I choose a path that I thought would be more solid but sunk over my ankles in the wet sand … too much. Headed back into the resort after slugging it out for 8K on the beach. The legs were really beat up , it took awhile to pick it up to a 6min pace! While I was heading down the beach they were fogging the resort! I could see a rather large cloud forming a 100 or so meters above where the fogging was going on and could smell it on the beach a half a K away! My first lap of the resort I was about 45 minutes after the fogging and I could distinctly smell the poison. I couldn’t help but think about what it was I was breathing in as I ran! I headed back to the beach for another 2K just to escape the bad air! I finished my last few Ks in the resort but in a section that was more open and I didn’t smell the poison. All and all a reasonable run in a hot humid climate, temps around 25C and at least 80% Humidity mad for a slow go! I enjoy the warm running. It going to be at least 15 weeks before I can run outside in shorts again!
Friday November 13
21.8 K done at a 5:38 pace….today it was perfect running conditions, 24C , swirling wind, sun, and a very dry air mass! Just about as good as it gets for running in Cuba. I was a little tentative starting the day, big Rum day yesterday. Woke up with the Sun at 6:40, a little dry , a little bit of a headache and a little Buzz going…couldn’t still be feeling last nights Rum?????? Started the day with a strong coffee and a couple of small pastries. Was testing the waters to see if I could run and was feeling OK so off I went…still as little buzzed! Decided to go easy on the body and ran a figure 8 route through the resort. One loop was slightly over 2K, perfect. The walk ways were poured concrete with cobblestone stamps; again perfect …every foot fall was slightly different! So off I went, lap after lap after lap . The groundskeepers got quiet a kick out of seeing me pass again and again and again, they were great encouragement and allot of fun! At times I felt hot so I would slow down, then there were times when I was cooled enough to speed up. A rather prefect running day in Cuba. Did 10 Laps then I cut through the swimming pool areas ending my run at the Beer Gardens…. Imagine that! My recovery drinks consisted of a shot of Havana Club Dark Rum straight up then a Mug of Draft followed by a glass of water! What can I say….just another perfect Vacation day in Cuba....off to the pool now!
Sunday, November 8, 2009
Saturday, November 7, 2009
Friday, November 6, 2009
Thursday, November 5, 2009
Wednesday, November 4, 2009
Did a very short easy 4K on the treadmill this morning.
Monday, November 2, 2009
Race day weather was about as good as you can get , light breeze and about 4C and cloudy and the expected high was 9C. These conditions were similar to Vulture Bait two weeks before and the Toad a month earlier. I was dressed in shorts , compression shirt , long sleeve tech T as well as my shell.
Race kit pickup was at Confederation Park on Lake Ont. We were bussed to a high school where the race started. Had about an hours wait before the race began. I sat and took it easy contemplating what I was about to do.
The race started at 08:15 , it took a half minute or so to hit the timing mat and there was allot of traffic making it difficult to nail the 4:55 pace . Things thinned out over the next few Ks and I was able to pick it up and then set the cruise control. By 8K I met up with the 3:30 pace Bunny. I was getting a little tired of checking my Garmin so settled into a pack of 20 or so running with the Bunny. I had never done this before and it was a really cool experience running in a group. We were into a light breeze but the group was so tight only the front runners were feeling it. 45 minutes in I did my first Gel . After 10K I was really starting to settled into the pace and the running with the group. 90 minutes in I gelled again , I had consumed one water bottle of heed and was feeling amazing. I really felt strong and was thinking about passing the Bunny but my goal was a 3:30 finish and there was allot of Ks ahead. So I stuck with the group , the running felt effortless ... breathing was relaxed, heart rate was good and I was a comfortable temperature. We passed the half way point a minute or two a head of schedule. At around 22K we headed down the escarpment on what seemed like and endless downhill. At the beginning of the descent I had a small stitch that came and went but I was feeling a bit of pressure in the bowl. The Bunny used the downhill to bank a little time. Passing the 24K mark one of the runners in the pack yelled out " we just did a 4:36 Km" . At that moment my day began to fall apart! At 25K my legs turned to stone , I couldn't believe it . My first though was that they were cold but this didn't happen in the two Ultras ran in similar conditions. Suddenly I was falling off pace , the legs were getting heavier and the Bunny was off in the distance and I was being passed like I was standing still. I ran the 27th and 28th K a minute off my planned pace. At 29K I stopped at a porta potty , tried to relive myself but nothing happened. Stopped again at another porta potty at 31.5 K and this time things were moving, what was going out had the same consistency as what was going in....I knew the day was over this point. I was pretty sure that the gels, heed and water I had been consuming were not being processed. This was definitely the hardest I have ever hit the wall, it felt more like the wall fell on me! I managed to run the next couple of Ks around a 6 minute pace but things were getting worse and I started walking at 34.2K. Over the last 7 K I walked 9 times for a total distance of about 2.65 km , when I did managed to pick it up the most I could do was a 6:00 pace.
So I finished in just under 4 hours with a chip time of 3:58:15 456 out of 813 finishers. The folks finishing around 3:30 placed in the top 200 so I watched 250 people pass me in the final 16K ... not fun!
So , what happened? I ran the first 42.2 of Vulture Bait 50K at a 6:00 pace ( I subscribe to a 1 minute difference between road and trail ) . Maybe the Toad 50K , Vulture Bait 50K and then Road to Hope was too much in 4 weeks! The weekend between the Vulture Bait and the Road to Hope I did a 10K park path ( almost trial) in 44:50. I pretty sure that it was all due to tummy trouble. I didn't exactly do my usual day before the race diet. 20 hours before I ran I had lunch at a popular burger place .... the meal that feels like a lump in the stomach after you eat it! At the time I though I may regret my choice and boy was I ever correct.
In spite of my problems I was an great day to be running. Coming in the last 4 K along Lake Ontario the Sun was shinning , it was 10C and there was so many people out cheering us on. A local school set up a cheering station and there was a live band! The course was amazingly flat with the exception of a long gentle downhill when you drop down the escarpment. If you are looking for a PB or a BQ this is the place. I really look forward to doing this one again next year!
So my "distance season" is over for this year. I wont be doing any Ultras or Marathons until April of 2010. I am going to keep my mileage up , 200-300K /month with a weekly long run. I am going to do heart rate and strength training through the end of 2009 then in January I am going to reintroduce the tempo runs. As winter gives way to spring I am going to stretch the long runs out to 40K.
Friday, October 30, 2009
10K race in 44:50 with a 6K warm up and two other runs and that's it! I hope I haven't forgot how to run!!!!!!
...saving it for Sunday , I hope!
Tuesday, October 27, 2009
Sunday, October 25, 2009
The race consisted of a 5K loop through park paths and a wee bit of road. It was more of a trail race then I expected , really pretty with a few small hills... Garmin said +367/-362m over 10.08K. First K was fast , there was 7 out in front of me ...figured I would be able to catch at least four of them during the race. Picked off the first 2 between 2-3K , guys that you just knew got caught up in the quick start. Picked of another at 5K and that would be my last pass of the race. I held 4th position up until the last K , a young fellow in his teens pushed me 7 through 9K but he had more left then I did and passed me shortly after the 9K mark. I wished I had it in me to challenge him but it just wasn't the day.
No chip timing , not even sure if they were timing the race .... didn't see any results posted but there was a guy with a laptop at the finish so I suspect there is a Gun Time. My Garmin said that I completed 10.08 K in 44min54seconds for an average pace of 4min27sec/km. I placed 5th overall out of around 50 paticipants and 2nd in my age group 40+ . In my AG catagory I was beat by Wayne Sphar from the OUS circuit by about a minute, good guy to loose too! So I was pleased , quiet pleased .... I didn't prep for this race. It was Beer and a Chinese food feast for dinner last night and barely lost any sleep last night!
Next Sunday its a BQ attempt at Hamilton's Road 2 Hope..... and I am hoping for as good a running conditions as we had today!
Friday, October 23, 2009
Thursday, October 22, 2009
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Monday, October 19, 2009
Fully recovered from Vulture Bait , its an encouraging sign that I am ready to go 48 hours after my fastest ever 50K Trail Run.
Weighed in today after today's run, 173.6 lbs. I was just below 170 late summer and would like to get there again before Nov 1. It could be bit of fluid retention after Saturdays Ultra, will have to check it later this week.
Sunday, October 18, 2009
It was another wonderful day on the trail. I was really tentative about how to dress in the cold but things worked out far better then I expected. Temp at race time was -1C but there was no wind and the Sun was out. I wore a short sleeve compression shirt with a long sleeve tech over it and to top off the upper body it was my Sagoi shell. In a real leap of faith I wore shorts ! Before this race the coldest I have ever run with shorts was 8C so I now know I have a new benchmark when it comes to running in shorts ... always my preference. It didn't take long before I took the Ball Cap and Gloves that I started with. If I was a bit warm I undid the shell a bit and when I cooled down I did it back up. I think I am prepared for the Road 2 Hope in Hamilton in a couple of weeks ... it will probably be allot warmer.
After the looking at the Toad data and with the upcoming BQ attempt I decided on a little different strategy at VB. They say that on the average when you compare the trail to road running you add 1:00 to pace. So if I can do a 6:00 pace on the trail it should translate to a 5:00 pace on the road. Instead of going out easy I decided to go at a comfortably faster pace and hold it to the 42.2K mark. The first half ( 25K) of the race was done at a 5:50 pace. The next 17K was a bit slower but I did manage to get to the 42.2K distance with a average pace of 5:59 on the Garmin. When I have been going out "easy" I have managed to get past 40K feeling fresh , the last 10K of a 50K race has always been a challenge and my goal over the winter is to train for the last 10K . Anyhow going out fast a VB made the last 20K tough .... really tough. I managed to keep going without walking with the exception of the odd hill but it felt really really hard. I took a 90 second break at the 42.3K aide station. I was quiet dizzy and a bit unstable , I was OK but suffering the affects of pushing it. There was a fellow at the aide station with a radio watching me rather closely ... like they were accessing my condition. It made me feel a bit weird but I knew exactly what was going on and what I had to do going forward.
I had some minor to major tummy issues at the Toad and Haliburton. Again I used VB to try a different nutrition/hydration strategy. I decided not to Gel every 45 minutes on schedule and I skipped the Eload Caplets. I had Heed in my water bottle and stopped a nibbled Jubes, Gummies and drank a bit more heed and water. I had some Gu2O powder in a flask that I was carrying and I had spiked it with table salt ... too much table salt. At the 42.3K aide station I mixed it up with water and started drinking the salty solution. I really wanted to see if there would be any benefit to using salt tablets. I don't think it made me a whole lot faster but I do believe I felt allot better after taking in the salt. So I am sold and will be buying some salt tablets for future long runs!
Last year at VB I went down 5 times. I was determined not to repeat that this year. I more or less kept to my self the whole race and didn't listen to music. In the "technical" sections I kept my eyes glued to the next foot fall. I didn't go down but I did stumble 4 times in the last 6K of the 25 K loop . With about 3K to go I had the closest call , It took me a good K before I shook it and picked up the pace for the last couple of Ks to the finish!
VB was my first repeat 50K event. It was a good measure of just how far I have come in the past 6 months with my Ultra Running. My goal was to shave at least 20 minutes off last years time but I managed to almost double that margin and finished 39 minutes better then last year, I was pleased.
I was hoping for a top 30 finish but there were allot of really fast folks on the course.... some very amazing times . I was 38 out of 82 finishers and my gun time was 5:13:38, in my age category males less then 50 I finished 18th out of 30 and I was the 29th male out of 55.
Friday, October 16, 2009
Thursday, October 15, 2009
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
Sunday, October 11, 2009
Saturday, October 10, 2009
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Monday, October 5, 2009
Sunday, October 4, 2009
I decided to try something a little different at the Toad. I ran with no GPS or Watch , totally Gizmo free. I decided to pace by feel and see what happened. I really thought I would be able to do the loops in around 1:15:00 , at last years Toad my 25K splits were 1:13:20/1:11:12.
I started about 1/3 of the way back in the pack. I didn't hear the official start but I knew what to do when everyone in front of me started moving. I took me 46 seconds before I hit the timing mat. First K was pretty slow due to congestion but it wasn't long and things started to thin out. When I was able to open up it was at a fairly easy pace, I felt maybe a little too easy but then I had the whole race ahead and would have ample opportunity to pick it up later. Gelled at 7K and was drinking enough water but I was starting to overheat. I was running in shorts but I had 3 layers on up top, compression shirt , long sleeve tech then my Natahn Team Canada shirt. I removed the long sleeve short and became more comfortable. Nearing the end of the first loop I was really anxious to see the clock. I was pleasantly surprised when I saw 1:19:XX as I approached. I was almost 5 minutes off my pace but I was OK with that and decided to try to pick it up a bit on the next loop
I started to run a bit faster , or so I thought! I was feeling really good but from time to time I felt a bit chilled. I was drinking lots and gelled again at the 15K mark. Gelled again just before the end of the loop. As I approached the start/finish I saw 2:39:XX on the clock. I really though that I had picked it up a bit but I was OK with the time but more importantly I was feeling good, my heart rate was comfortable and my breathing was easy!
Once again I figured that I would pick up the pace. I was still feeling chilled now and again but my breathing was easy and I was running everything but the bigger hills. At the 30K mark I took a couple of Endurolytes and shortly there after I did my 4th Gel. As I approached the start finish I saw 3:59:XX on the clock. Crunching the numbers I was pleased that I was able to do the 3 loops so consistently , splits were 1:19:19/1:20:11/1:19:36.
As soon as I cleared the start finish I stopped at the aid station and did another Gel. There is a K or two of paved road before heading back into the trails. I tried to pick it up a but it was getting really hard! I was really having a tough time breathing and my heart was racing. I started walking small hills to recover but I was only able to run a to the next incline where I would have to walk again. The Oxygen deprivation was so bad that I was starting to see black spots. I was also hearing heavy breathing behind me , I kept looking to see if there was someone there! At 40K I did my last two Endurolytes I was also starting to feel Nauseous and I continued to struggle with my breathing. I slowed the running pace way down but I was still having to walk the hills that I ran earlier. At 42K I did my last Gel and then did Coke shots at the last two aide station stops. With a few Ks to go I started to feel a whole lot better and was doing a constant Run again! As I approached the finish line I saw the clock counting 5:29:XX and was able to sprint to the end. I finished standing up and felt really good wishing I could go back and redo the last loop!
So , what went wrong? I rule out Hydration , urine was clear and plentifully after the race... did I drink too much? I was quiet Nauseous, maybe I wasn't processing the 6 Gels / E Load/ Water / Gator Aide / Gummies. Was my lack of 02 my body metabolizing fat and muscles or was it due to a lactate acid buildup?
I looked at the results and came to some rather interesting conclusions about the way I paced my race. Here are the splits of the 10 runners that finished ahead of me .....
1:17:25 1:12:07 1:17:04 1:28:02
1:07:35 1:12:09 1:26:11 1:29:47
1:07:21 1:10:52 1:21:04 1:37:06
1:18:39 1:15:27 1:22:05 1:20:45
1:07:59 1:10:45 1:26:03 1:32:43
1:11:30 1:14:11 1:26:08 1:26:05
1:11:38 1:16:58 1:25:12 1:24:06
1:11:14 1:17:08 1:23:15 1:27:54
1:14:54 1:18:28 1:29:25 1:23:43
1:12:53 1:15:44 1:21:08 1:38:15
and my splits....
1:19:19 1:20:11 1:19:36 1:30:24
I was way slower then everyone on my first two loops but I beat all but one person on my third loop. Even in my lousy fourth loop I still managed a better time then 3 of the 10! So this got me thinking about my race strategy. I have been of the mindset that I would choose a pace that I felt I could maintain for the entire distance and if there was anything left I would use it up at the end. I really have been holding back early on! I am quiet sure I could have easily done a 1:10 on my first loop and I do not think it would have made any difference to the time I recorded on my last loop.
All and all I had a fantastic day , all that stuff above is me just trying to learn from the experience. The day started real early , I was in the Hot Tub with a pot of Coffee by 3am. Arrived at the Toad a little later then I expected , at 07:30 am after two Tim's stops and a brief 20 minutes of panic ... got turned around in Ayr! Picked up my race kit and did all the usual pre-race activities. Got to meet Benoit from Natahan, he was the one that picked me as the 2009 Nathan Team Canada Ultra Runner. Bumped into some Running Mania folks, Doonst briefly , Rabid Chipmunk, Mini-T, Tortoise, he isn't a Tortoise at all ... spotted him and then he disappeared like a Hare! I was really happy to meet Donald aka " Trailer" , two first for him , a trial race and a new distance! He was pumped but seemed really focused and having a great day and sticking to his race plan. I meet up with him after the race and he was still smiling...congratulations Donald, I know we will see you out at the OUS races next year! Ran with Rabidchipmunk for about half of the first loop. Caught up with the Viking and ran with him for a near then end of the second loop. I was in awe as a guy blew by use like we were standing still , the Viking said we were just lapped by the 50K leader!!!!! As I was heading out on my third loop Marg introduced herself as I ran by. Loop 4 was pretty solitary , two things really picked me up were the girls at the "Skeleton Hill" , they were encouraging me as much on my fourth visit as they were on my first. I don't know who there were but they were great! Hats off to all the walkers that graciously cleared the path as I ran up behind them. When I finished Mini T presented me with my medal!
After the race I relaxed over a coffee and donuts and chatted with Doug and Joanne Barber. The Toad would have been his 249th Marathon or longer Run, sadly he had to cheer from the sidelines due to an injury. I was satisfied with my snack and decided to skip the meal and get home, second year in a row!
I will definelty be back next year , I have some getting even to do with that 4th loop!
Wednesday, September 30, 2009
Tuesday, September 29, 2009
10.3Ks on the tractor trail/gravel roads today. Took it easy but I picked it up to my "Marathon Pace" a for a couple! The weather was cool , 9C with a North Wind and Rain / Drizzle... what happened to our nice Summer Weather?????? Dressed in Shorts, Compression Shirt with a Long Sleeve Tech T on top and add a running hat. I was actually quiet comfortable once I got going ... could have used some glove..... mental note to self , wear gloves below 10C! Had a stitch at 4K , weird ... at first I thought it may have had something to do with the cold but I was able to run it off and forgot about it in no time. No long fast or hard runs between now and the Toad 50K on Saturday , I do see a trail run or another tractor trail outing again.
Sunday, September 27, 2009
I am a 48 year old male with a Max Heart Rate around 165 BPM
0-1K , as expected a gradual rise.
1-2K, still rising.
2-3K, starting to level out.
8-9k, NOTE ...dip was due to a very quick washroom break
21-22K ... done at a 6:00/Km Pace
22-22.5K ... Walking , about a 12 min pace
Stopped and sitting for 5 min.