This post originally appeared on RonHeerkensJr.com
In that order.
Funny how things worked out. The Devil tamed me mercilessly last year. I was a week out of wrapping up the Tarc 50 and was feeling pretty strong. I was a bit over confident and thought I would be able to get a decent time in on what was regarded as one of the toughest trails in America. I walked away, defeated and bailed out at 18 miles and decided not to even write a report. My legs were shot, my confidence smashed. In retrospect I believe that my attempt at Devils Path had a big part of my failure at Vermont 100 last year. However, I vowed I’d be back and try it again.
I contacted Jamie and Ben to see who would be up for it again, and Ben was. So after trying to wrangle some more people we set a date that worked for us and ran with it. This year I would run a 50 miler on a whim bu allow myself the time to recover to put the attention on it that it deserved. My training this year hadn’t been great, the mileage was down but more importantly the climbing was down. By a lot. The Devil was going to be rough.
I took Friday off work and Ben picked me up after lunch and we made our way down on the 4hr trek to our campsite at Devils Tombstone Campground. A quaint little site that is perched right in the middle of the Devil’s Path. We met Ryan down there, the only other soul to join us, shuttled his car down to the finish area, then came back to wrap things up for the evening and eat some food.
My sleep the night before was disturbed by our drunken neighbors who don’t know what quiet hours are between 9pm an 7am. I ensured to return the favor at 5am when we woke the next morning.
I really have gotten used to performing on some level with inadequate sleep. It seems to be my thing. I was itching to go and after the short trek over to the start we set off shortly after 6am, luckily enough light on the trail to not need headlamps. The weather was right on the verge of being cold for me but I still decided to head out in sleeveless and shorts. I ran with my trusty SLAB pack and Tailwind nutrition. figuring this would hold me over till we got to the mid point where I had stashed a Coke and would refill the Tailwind.
Devils Kitchen 21:11 (1.23)
Originally we had talked about staying together thru Shermans Lookout to catch the sunrise, I was kind of moving ok and just kept with it. I didn’t realize how much I had separated myself that by the time I had reached Devils Kitchen I had no longer heard them. Again I figured well, they will catch up by Sherman.
Sherman Lookout 45:37 (2.73)
Once I reached the lookout after 1000ft in 1.2mile , I knew I was on my own. Snapped to take a few pics texted them and then put myself to work. I wasn’t going for an FKT…because 5:07 is insane. I was going for my own FKT of sub 8. Something I felt was realistic if things clicked. So far they were. I felt like I was goign slower on the climbs this year but just kept pushing ahead. The thing I first noticed was that a few of the initial climbs that were so daunting last year, didn’t phase me as much.
Indian Head 1hr11 (3.85)
Upon reaching Indian Head in under 1:30 I knew it was game on. Despite some initial soreness in the legs I was moving rather efficiently up and down.
1st Twin 1hr41 (4.7)
A 400ft climb in about a half mile greets me as I go up Twin. Indian and Twin have some of the best views of the day and its pretty bad that it happens so early. But still glad I get to see them at all. The clear weather on the day made the views pretty awesome.
2nd Twin 1hr43 (5.3)
Jimmy Dolan Notch 2h02 (6.1)
Coming down off Twin is the first time you begin to laugh at Devils Path descents. Although not one of the worst it is pretty laughable that someone put a trail thru here.
SugarLoaf 2hr31 (7.2)
Another 1000ft climb in about a mile. Some really steep sections that end up gradually petering out towards the top. I was making good time with 3 peaks under my belt in 2.5 hours. I was feeling pretty good.
Mink Hollow 2hr59 (8.2)
In what has to be the worst descent out of all of the Devils Path, the descent off SugarLoaf and down into Minks Hollow. 1200ft drop in 1 mile, and its mostly over large boulders. The good thing is you do it realitivly on fresh legs at this point early on. I got down to Minks Hollow and finally encountered my first sign of life with a couple campers sleeping. Shortly after I ran by, I heard them moving around. Must’ve thought I was a bear at this early in the am.
Plateau 3hr35 (9.4)
Your mind has a funny way of blocking certain things out. Half way up Plateau I realized that my mind had done this to me. Adding in the drop from Sugar Loaf, you are immediately thrust back up a 1200+ climb in a mile. The trail seems to go on forever, over rough route that just seemed relentless. I was looking forward to reaching the top as I knew this was the most runnable section coming up for the day. When I did, I sent out a text and then tried to run.
Ok…I’ll walk and let the legs reset then try again.
I couldn’t turn the legs over to a run at all. My year of bad was about to continue. My lack of climbing had caught up to me. and no…I couldn’t run. And I was getting really cold.
I picked up my hike as fast as it would allow me and prepared myself from what I believe to be the hardest descent on the path, the one down the halfway point.
Stoney Clove 4hr48 (12.7)
Last year coming down from Plateau my knees gave out and made the rest of the day very hard. I had anticipated this descent all day, and I still hated every moment of it. 1600ft in just over 1 mile. On rocks that move. I started to hit a dark point. I was resigned to wait at the bottom to see how the other guys were doing, but I was on the verge of giving up and calling it a day as well.
WAIT AT STONEY CLOVE 4hr48 to 5hr53
2013: 5hr15 – 5hr28
I stumbled past some day hikers and made my way to my Coke. Downed it quickly, refilled my gear and Tailwind and waited. I was cold, the sun peeked out and I threw my shirt in the sun to warm it up. With the poor reception I was getting I wanted to make sure the other guys were doing ok be fore I carried on. This meant I spent an hour plus not moving but also gave me a rest to get my head back on. When they came down, I said hello put on my headphones and began my way up Hunter.
Hunter Junction 6hr39 (15.5)
Well…almost up Hunter, this route kind of goes around the back side. a 1400ft climb in just over a mile again. This one feels steep at first then just goes on…and on. By the time I reached the top I felt some life back in my legs and decided to try running again.
Diamond Notch 7hr23 (18.1)
2013: 7hr41 – We bailed out here
I was actually starting to move as best a clip I could. My feet and legs were a bit drunken sailor at this point but I was making it down the 2mile 1000ft drop to the Falls fairly ok. I passed a bunch of people thru this section.
Westkill 8hr39 (21)
This was it. This was the turning point. I had made it to the falls. The place where Ben and I called it a day last year. I took a quick splash in the falls and turned my attention to the last* climb of the day. KILL WestKill. That was my thought. make it up and you are done. Its long, its hard but that’s it! 3.5 miles, 1400ft piece of cake. About 5-6 groups I just went cruising by, I was making good time. And Bam! I’m at the summit…time for some downhill to the car.
St Annes 9hr23 (22.9)
What the hell was I thinking.
I read the map wrong and completely forgot about an entire section. After going down for 600 feet in a mile, I encountered a wall. For some reason I never saw this or anticipated it and this felt like my own version of hell…
“just one more hill”
Yep. 200 ft wall in a 1/4 mile.
Spruceton Rd Trailhead 10hr20 (25.6)
Ok…climbing HAS to be done….please let me go down.
1500ft over the next 1.5 miles.
My legs had had enough.
By the time I reached the sign saying 1.5 miles left I was letting out curse words as loud as I could.
I was beyond being done.
To make matters worse…the last 1.5 miles was actually runnable.
Except I couldn’t run. I was hobbling to be done.
I finally reached the end 10hr20 mins after starting the Damned Devils Path. I have done several ultras now and the Devil still ranks as THE HARDEST THING I have ever done in my life. Do I think sub 8 is possible for me? Yes, but I will have to do lots of work to get there, and it would help to have someone pulling me along during the lowpoints.
I’m tempted to try and run it next year…in reverse.
NOTE: This was reblogged from Ron’s blog http://ronheerkensjr.com/blog/2014/01/24/short-film-the-beast-of-winter/
In 2010, Ben Murphy began his journey. 5’9″ 220lbs, 70lbs overweight by medical definitions. Ben set about to change his life and began a journey that saw him get into running, triathlons and take on adventures most people never even think of. Just a few short years ago, Ben could barely make it thru a mile. One of the first adventures Ben did was a double traverse of the Crescent Trail, one that would take him 42 miles.
At 10am, on January 18th 2014, he lined up with a group of people that were just slightly as crazy as him. With temperatures in the teens and windchill pushing into the single and negative digits, runners set off for their own journeys. Some running 50 miles, other 100. All runners would face the same course. An out and back of 25 miles (12.5 one way) along the canal path starting in Lockport, NY and running to the turnaround point in Middleport, NY.
I had offered my services to Ben as crew and pacer (for the final 12.5 mile return) and he took me up on that. I recruited Lisa Murphy ,fellows #TrailsRoc runner and ultra runner, and her husband Tom, driver and crew chief extraordinaire. This enabled me to split my duties and be able to film as much as I could.
It was an amazing day to watch a friend set out and —— ….what you think I’m going to spoil the ending?
For filming I brought along my GoPro HD Hero 3 Black and my Sony DSC-WX100. I had the GoPro mounted to a stick the whole day, everything else was filmed hand held. GoPro was recorded in 2.7K and the Sony was recording in 1080p. I’m still impressed at the quality that Sony gets for video. Around mile 49 the batteries in the GoPro ran out resulting in some very shaky handheld footage from the iPhone. For a later mental note, I am not impressed with the nigh-time on the GoPro, but LOVE the results of the Sony at night. The result of the film is lacking in areas. If I had to do it again I would’ve brought my steadicam mount for the GoPro and filmed a lot of the static shots that eventually became the photos, and decide on some sort of narrative before hand. This was one of the most footage I’ve ever had to edit down. 11+ hours worth of video with a goal to trim it under 10minutes. After several rough cuts I got it to where I was happy. Found some music on the Creative Commons on Soundcloud that seemed to fit well then went to work editing it down to its final form.
It feels good again to get back to film and editing. Putting something together with some meaning. It has always been one of my greatest joys in life, and to combine it with running feels natural. So…here is The Beast of Winter (available in 1080p as well)
The following is from #TrailsRoc co-founder Ron Heerkens Jr (aka @gfmedia) detailing his adventure tackling his first 100K, his first ultra. Originally this appeared on his blog at: www:ronheerkensjr.com but since he spent most of his time preparing for this race on the proving grounds of trails around Rochester, we felt it appropriate to post.
Really, I don’t know where to even begin.
A Bit of Background
It’s taken me a couple day’s to process what I’ve experienced. If you’ve had any interest in what’s been going on in my life, your familiar that I only started back running in February 2011, and last September completed my first road Marathon. I lost 50-60lbs on the journey, and grew to love running again as it gave me an outlet to put energy into. Around this time last year I ran my first “trail race”, an obstacle race called the Mudslog. Shortly after I reached 1000 miles of running, and started to run more and more on trails.
As I started out my year I had some plans, they changed and then I got interested in running an ultra. So I signed up for one, the Oil Creek 100K. I have written about all this and my training leading up to it, so I’m not going to waste time with this further, so now on to the 100K weekend.
The Night Before
Originally we were going to drive separate and I was going to camp out at the school in Titusville the night before but when weather called for 23 degrees we changed plans. Drove down with my family and stayed overnight in the hotel. The drive down was gorgeous with the changing colors all the way down.
We arrived at the school a bit early, and went to grab my packet. When I picked up the packet I was given the wrong number, 656, not 606. my number and 656 were swapped and the volunteer made a crack about it being a good omen. I just laughed it off. I turned around and found that I got a door prize, and since I was early I was able to snag a sweatshirt so I wouldn’t have to buy one. I also grabbed a copy of UltraRunning Magazine (something I really want). When I was leaving I noticed the tear-off strip on my bib said 656! It didn’t match the bib, after talking with the organizers, I was basically told DONT DROP, or else it would screw things up…hopefully they told the other competitor the same thing.
We made our way into the cafeteria for the pre race buffet, and I bought a hat. I must say OC has some nice looking race gear, and very friendly volunteers. We ate then decided to head over to the hotel and get some rest. One note I must say, I think more sponsors need to show up for their prerace expo, it would be nice to interact with more vendors, and Oil Creek deserves it.
At the hotel I hit bed at 8 but had 2 children that were bouncing off the walls in Grandmas room and kept me up till almost 11. With 4am approaching, I woke up no less than 4 times and was very jittery when the alarm went off.
My wife and I got up at 4 while everyone else got some sleep. We made the dark trek from Oil City to Titusville and made it there around 5am, and started the process of gearing up and getting ready. 5:30, I was ready to go, but my stomach was going insane. After a brief race meeting by awesome RD Tom Jennings, we were out the back door and at the start line.
The first thing to notice about the morning was how cold it was. 25 degrees at start time. I also had to put on tights to help deal with the cold. I hadn’t trained with them and worried about overheating (yes despite the cold).
At exactly 6am, the race started.
Loop 1 Start to AS1 – 7.1/7.1 miles
We started out on the pavement…I hate pavement in trail shoes. A lead pack of 10 took off and I decided to just hang back and find a comfortable rhythm. It amazed me that after only 1.5 miles we were spread out so thin. finally it made its way onto the trail, where I subsequently slipped on the first bridge. I tucked in behind one of the lead women, and watched her trip and slip and have a pretty poor headlamp. She slowed down and I went on by. Steady rhythm.
Till I rolled the ankle.
Then after coming down Wolfkiel descent I tripped and slammed both knees into the ground. By the time I picked myself up, we are at AS1 an awesomely decorated zombie/witch affair. I was surprised at how fast the AS came up, then I realized I was cruising along a little faster than I should. The light had started to come up and the cold was still there. Press on, keep warm.
Leg time: 1:17:40 (10:56)
Aid Station time: ??
Overall Place: 15/82
Loop 1 AS1 to AS2 – 6.8/13.9 miles
Upon heading out of the AS and back onto the course, I learned something about this course I didn’t know. After EVERY AS you have a hill, and not just a little hill, but a climb. You leave the comfort of the AS just to be slapped back to the reality of the harshness of this course. As I climbed what is affectionately known as sWITCHback mountain (with aptly marked graves as you ascend) the woman was catching back up to me. As I hiked, she..ran. I don’t know how, but she did.
I worried little, I just kept my pace and kept my rhythm and tried not to think about the cold. I don’t remember much about this leg, other than a sharp descent and a couple of climbs. As we neared AS2 we passed the Oil Derricks, and the temperature seemed to get even colder. I picked up the pace to try and warm my self up some more, but as we dropped into the AS valley there was so much frost it looked like winter.
The plan was to lose the tights and switch to my normal gear, but I was so cold that I decided I would have to go at least 50K in them today. Got to see my wife at this one, who quickly informed me I was ahead of pace. I knew that but I was feeling good. After I would tackle the back half of the course, I would see my pacer, and then catch him when I returned to this spot. All was good. Got some hydration, nutrition/ refill and then made my way.
Leg time: 1:19;31 (11:41)
Aid Station time: 8:58
Overall Place: Top 20/82
Loop 1 AS2 to AS3 – 8.8/22.7 miles
Left the AS and made my way up another descent, Heisman Trophy Hill. By this point I had begun to not only pass some 100K but several 100milers as well. I was feeling pretty good. However, that was about to change. Once you make the climb you are pretty much on some nice easy double track for a while, a place where you can “make up time”. The back side has longer sections before you hit the AS, something I didn’t enjoy. As I hit the first water stop where the Boy scouts were I asked how much longer to the AS, and I was told 5miles. something I didn’t want to hear. It was in this area around mile 18 when I started to have issues. MY stomach cramps under my ribs decided they wanted to make a return, I tried to massage them out but nothing worked. I slowly trudged on and made my way to AS3
Leg time: 1:51:51 (12:42)
Aid Station time: 8:15
Overall Place: 21/82
Loop 1 AS3 to AS4 – 8.4/31.1 miles
I wasn’t ready to leave AS 3, it was warm, they had a fire, and I was hurting…at 22 miles! I got up and began the Death March Hill ascent passing an old pioneer cemetery and continued my internal battle. My nice steady pace that I had gained and banked so much time, had turned into an 18:00/mi pace. A death crawl I couldn’t get out of. Around mile 25 I got a text from my pacer Jamie, letting me know he was hear and prepared to run 50K if needed.
I felt bad, I was ready to call it at that point, my body was not ready for the fight, it let me down and my training had failed me. At mile 28 I sat down. defeated. I found a rock and just tried to breathe, get my head right.
I would continue, at least to the 50K mark and then decide from there. One foot in front of the other, and suddenly I was running again. I caught up to a group and hung with them for a mile or so but felt good enough to continue on past them. I was back in a rhythm, a slow one, but I was going forward and that’s what counted.
The trail spits you out onto a road and grass loop (which felt like hell) 2.2 miles back to Titusville Middle School.
Walk, Run, Walk…run some more. just get back to the AS.
I did, I saw Jamie come out and cheer me in, and then began the longest AS stop in history. I hadn’t been staying on top of everything and it was wearing on me. I was force fed some nutrition then changed my clothes talked with Jamie about the plan and saw my family.
After coming in at 6:45 (1 hour lost to a really bad 10 mile stretch), it took me 17 minutes to get out. 15 hours was looking like a long shot even with almost 8 hours to get it in.
The plan: waterstop to waterstop. One foot in front of the other.
Leg time: 1:58:09 (14:04)
Aid Station time: 17:30
Overall Place: 34/82
Loop 2 AS4 to AS 1 – 6.9/38 miles
The changing point for me in this race was two fold. After I passed my longest training run in terms of both time and distance, the distance on my feet became a moot point. The real changing point was knowing I had a pacer who sacrificed his weekend to be out there for me, I couldn’t let him down.
Nor the family who came to cheer me on, and give me support. Nor the friends and family cheering on back home.
I was resigned to giving up on myself, but Jamie didn’t. As we began to cover water stop to water stop, I began to feel different, I began to feel better. I detest loops with a passion, but today it would prove a mental help. I knew what to expect and some key points along our way that would ultimately make this race manageable.
Leg time: 1:52:18 (16:16)
Aid Station time: 7:19
Overall Place: 26/82
Loop 2 AS1 to AS2 – 6.8/44.8 miles
In and out of of my favorite (mainly just because of the themed AS) AS. I started having Ramen Noodles and cola at every AS from this point on. The cola made for some hilarious gas issues, but the caffeine really helped. Back up the climb and on our way. As we came back down to AS2 I told Jamie how I was feeling a lot better but wanted to really take a bit of time at this next AS to make sure I was good.
Once again got to see my wife and family, but this would be last time till I finished, if I finished. We took a little longer, rolled out my hamstring ate up, fueled up grabbed out headlamps and took off. We would right up against the 15 hour mark if we didn’t hurry out.
Leg time: 1:14:56 (14:59)
Aid Station time: 17:23
Overall Place: 20/82
Loop 2 AS2 to AS3 – 8.8/53.6 miles
Back up Heisman and onto the double track. I found my rhythm again, the run sections became a 4:1 pattern that kept up us moving forward. We figured out the avg pace I needed to maintain to get on track for the remainder. With the mix of climbs and the inevitable fatigue it was proving to be harder. This time as we hit the Boy Scouts we filled with water and I started feeling like myself again. I had found my groove. run run walk, run run hike. When we hit the dirt road that led to AS 3 I decided to open up my legs, much to my (and probably Jamie’s) surprise. My legs felt better than ever. I sued this dirt “sprint” (very loose term) to gain back a couple of my hill climb minutes.
I sat, I ate, we left. Nothing between us and the finish, except 8.4 miles in the dark on wet rocks and mud.
Leg time: 2:06:50 (14:24)
Aid Station time: 2:50
Overall Place: ?? they missed me??
Loop 2 AS3 to Finish – 8.4/62.2 miles
As we finished the climb of Death March Hill Jamie stopped to call my wife and let her know we were on our way and I would be pushing the time limit. As he called, I kept moving. I turned on some music and let it blare through the forest. All the sudden everything kicked in, and the next couple of miles would fly by as I found a gear I thought broke a long time ago. I passed several runners during this time and just kept going.
There was this wonderful little sign that said 1.6 miles to Drake Well museum, that was my goal. Get there as fast as I can. Jamie eventually found me and I just kept running as hard as much as I could. I stopped caring about pain and twisting anything, this was my chance and I had to go, I had to go know.
I have to really point out that I am glad Jamie was there. I honestly thought I had left him behind, but I had the confidence in how strong he was that he could catch back up. I don’t know if I could’ve done that with someone else.
We pushed hard, music blaring and my thoughts now muttering out of my mouth rather than my mind. At this point if you had seen me, I was probably a bit crazy.
Suddenly someone when whizzing by us, apparently I wasn’t the only one with a bit left in the tank.
When we hit the 2 mile grass/road stretch we had 25 minutes. A brief walk break would be my last.
Off we went, pushing my body through pain I have never felt before. a half mile to the school we saw 100 milers going back out and a runner ahead. Jamie said to catch him, we did. It was the runner who passed us on the trail, the 100 mile leader. I made a goal to finish before the 100 mile finished and I had achieved it, he still had a 7 mile loop to go, but he was the ONLY 100 mile to lap me, and that felt good.
With the school in sight, we crossed the bridge and picked up speed. Emma ran to the finish with me where 5 feet after crossing 14:56…I stood in a wave of pain. My wife and I hugged a long one. I had never been more happy of how things turned out and that I was able to do my original goal of sub 15 on a tough course.
I hobbled to the chair, grabbed my goods from RD Tom and tried to soak it in. I had just completed the hardest thing I have ever done.
Leg time: 1:45:36 (12:16)
Overall Place: 19/82
In The End
I had a wonderful time, despite the pain, and the pain that still lingers. Ready to quit by mile 20 I asked my body to do something I didn’t think it could do. From there on, it was a mental game. It amazes me that my dark point came so early for me, and the best I had was so late in the race. So much to learn from this race. I couldn’t have asked for a better pacer in Jamie, the guy was rock solid and kept me in this, I owe him a lot.
And without family and friends, I don’t think I would’ve gotten there either. A wife who never stopped believing in what I could do, a daughter who enjoyed watching her father despite being out there for so long. A mother in law who watched the other rug rat who didn’t have a good day, and friends who texted/facebooked so much encouragement to continue on. I was /am absolutely humbled by it all.
Now that I’ve got my time in, I’ll submit for the Western States lottery. I’ll make no decisions about next year until I find out if I’m in or not. But there are ultras in my future.
faster, tougher ones.
Cumulative distance for Running: 68.36 mi/7 days, 94.45 mi/14 days, 183.53 mi/28 days,
Heart Rate: Average=148, 99th Percentile=181, 62% HRR, max=185, 54% VO2max
TRIMP 3586, Weekly TRIMP 1371, Monotony 0.45, Training Strain 615
Fitness (CTL) 258, Fatigue (ATL) 339, Performance (Fitness-Fatigue) -81
Fitness (CTL/monotony) 324, Fatigue (ATL*monotony) 193, Performance (Fitness-Fatigue) 132
stride length=32.7 in
+13669/-13670/27339 ft 8.3% [Smoothed: +8833/-8832/17665 ft 5.4%]
Weather: Partly Clouds, 7c/45f, 55%RH
Min./Max.: 26.6 ‘F/54.4 ‘F; Pressure: 1011.5 mbar; Humidity: 55.2%; Dew point: 28.0 ‘F; Wind Speed: 2.3 mph; Precipitation: 0.1mm
Rate This Run: 7, Training effect: 3.90000009536743, Course Score: Running: 221.012266538518
Lap 1, 01:17:40, 7.10 miles, 10:56 min/mi, Avg 167 BPM, 68% VO2max, Start to AS 1
Lap 2, 01:19:32, 6.80 miles, 11:42 min/mi, Avg 168 BPM, 69% VO2max, AS 1 to AS 2
Lap 3, 08:59, 0 miles, – min/mi, Avg 117 BPM, 31% VO2max, AS 2
Lap 4, 01:51:52, 8.80 miles, 12:43 min/mi, Avg 161 BPM, 64% VO2max, AS 2 to AS 3
Lap 5, 08:16, 0 miles, – min/mi, Avg 110 BPM, 26% VO2max, AS 3
Lap 6, 01:58:11, 8.40 miles, 14:04 min/mi, Avg 150 BPM, 55% VO2max, AS 3 to AS 4
Lap 7, 17:30, 0 miles, – min/mi, Avg 126 BPM, 37% VO2max, AS 4
Lap 8, 01:52:18, 6.90 miles, 16:17 min/mi, Avg 138 BPM, 46% VO2max
AS 4 (plus aid) to AS 1
Lap 9, 07:20, 0 miles, – min/mi, Avg 107 BPM, 23% VO2max, AS 1
Lap 10, 01:41:57, 6.80 miles, 15:00 min/mi, Avg 143 BPM, 50% VO2max, AS 1 to AS 2
Lap 11, 17:23, 0 miles, – min/mi, Avg 104 BPM, 21% VO2max, AS 2
Lap 12, 02:06:51, 8.80 miles, 14:25 min/mi, Avg 137 BPM, 46% VO2max, AS 2 to AS 3
Lap 13, 02:51, 0 miles, – min/mi, Avg 121 BPM, 33% VO2max, AS 3
Lap 14, 01:49:31, 8.60 miles, 12:44 min/mi, Avg 152 BPM, 57% VO2max
AS 3 to Finish