runner Dino's Multisport Activity Report
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  Activity: My Multisport Activity Report

Summary:

Location Calgary: Bow River Pathway Start Time 10/08/2008 10:28:57
Category Long Day
Distance 32.00 kilometers Ascend 143.3 meters Descend -160.2 meters
Total Time 03:29:15 Moving 03:14:07 Stopped 00:15:08
Average Pace 00:06:05 min/km Fastest Pace 00:05:28 min/km Slowest Pace 00:14:41 min/km
Calories 2291 Average HR N/A Max HR N/A
Weather 16 °C Rain
Equipment Brooks - Adrenaline GTS-8#2
Notes Night before ate glten-free pasta and meat sauce. ceasar salad, bread. Didn't sleep well. Morning: Preacid, Banana, small bowl of Vector/Rice Milk, Vega shake/water. No Orthodics. During run I sipped on 5 x 6oz. bottles of Carbo/Eload and 2 Accerade Gels. Spit. No Nausea.. felt real good only tired. No issue post race either. Did eat the Gels whole, just one gulp at a time. Note that temp was cool which helped as well. The CWX shorts really help reduce soreness too. Had 3 TUMS at half-way mark and one extra Eload Capsule. 09:16 6.7 (-1h09) 10:25 6.4 (Start) 11:33 6.0 (+1h08) 12:12 5.7 (+1h43) 13:00 4.9 (+2h35) (Took 3/4 of a Gel in one shot after that)(Panic?) 14:00 5.5 (+3h35) (Total time including breaks) Actual Running time = 3:15 Distance covered = 32km
Splits
Distance (km) Total Time Split Time Split Pace Split Speed Elevation Change (ft)
1.01 00:06:14 00:06:14 00:06:12 9.7 -25.88
1.00 00:12:11 00:05:57 00:05:57 10.1 -4.06
1.00 00:18:05 00:05:54 00:05:54 10.2 3.11
1.00 00:24:05 00:05:59 00:06:01 10.0 15.82
1.00 00:30:19 00:06:14 00:06:15 9.6 -20.98
1.00 00:36:23 00:06:04 00:06:06 9.8 9.10
1.00 00:42:25 00:06:01 00:06:03 9.9 19.71
1.00 00:48:33 00:06:07 00:06:08 9.8 -4.28
1.00 00:54:44 00:06:11 00:06:11 9.7 -20.60
1.00 01:01:01 00:06:17 00:06:18 9.5 18.33
1.00 01:07:07 00:06:05 00:06:06 9.8 11.26
1.00 01:13:08 00:06:01 00:06:00 10.0 -4.06
1.00 01:19:19 00:06:11 00:06:11 9.7 8.56
1.00 01:25:24 00:06:04 00:06:05 9.9 3.26
1.00 01:31:21 00:05:56 00:05:58 10.1 24.39
0.99 01:37:42 00:06:20 00:06:25 9.3 16.28
1.00 01:43:34 00:05:52 00:05:52 10.2 -21.54
1.00 01:49:45 00:06:10 00:06:12 9.7 -9.24
1.00 01:55:48 00:06:02 00:06:03 9.9 13.96
1.00 02:01:50 00:06:02 00:06:01 10.0 -21.95
1.01 02:08:30 00:06:40 00:06:38 9.0 -2.42
1.00 02:14:20 00:05:50 00:05:50 10.3 -7.81
1.00 02:20:11 00:05:50 00:05:52 10.2 -1.02
1.00 02:26:01 00:05:50 00:05:50 10.3 -17.76
1.00 02:31:49 00:05:47 00:05:49 10.3 11.00
1.00 02:37:36 00:05:47 00:05:46 10.4 -10.11
1.00 02:43:37 00:06:01 00:06:02 10.0 2.23
1.00 02:49:43 00:06:05 00:06:05 9.9 -30.59
1.00 02:55:45 00:06:01 00:06:02 9.9 7.72
1.00 03:01:39 00:05:53 00:05:54 10.2 -0.19
1.00 03:08:01 00:06:22 00:06:24 9.4 -11.98
1.00 03:14:43 00:06:42 00:06:44 8.9 -3.30
0.03 03:14:59 00:00:16 00:09:14 6.5 -4.47
 

Speed/Pace Graph


 

Map Plot


End of Report. Cheers!