Race Report: Garfield Fun Run KL!

The view as we drive
to the start line!

Joy here...After "going rogue" on my training and claiming that I wasn't going to do any races for a while and just take it easy with my training, I suddenly found myself at the start line of a 5km running race under a blue sky and hot afternoon sun.

Now let's back up a bit.  I've been in Kuala Lumpur for two weeks, and during that time, I've not been able to run or train or do anything more active than lift my beer to my lips. It's been the holiday season, with much work to do and people to see and fun to have and life to live.  And, well, for the past two weeks, I've been doing that.

But then my former trainers and friends from Bodytech here in Malaysia told me that they had signed up for a "fun run" and I should join and run with them.

I figured I had nothing to lose, so I got to the start line at 4 o'clock on Boxing Day under a blazing hot sun and +35C temperatures.  We were all sweating as we posed for pictures with Garfield, as this was a branded "Garfield Run," complete with mascots and everything!

Odie and Garfield show up to cheer us on!

We trundled over to the start line, smelly bodies, jostling, shouting, and cheering all around us, and we waited for the countdown.

As soon as we were off, I left my friends behind and started weaving and wending my way through the thousands of yellow-clad Garfield runners until I got a bit of space and could run at my own speed.  To be clear, that speed was pretty darn slow.  I think I reached the first km mark after 7 minutes...not much faster than walking!

But then, despite the heat and despite my time off, I was feeling just fine.  I didn't have any weird aches and pains, and I felt like I could just take it easy and have a comfortable run.

Me and my friends at the start line!

Granted, it was hotter and hillier than I was used to; granted it was one day after Christmas celebrations (complete with wine); granted I'm out of shape after "going rogue," etc. etc. but given all those caveats, I felt fine.

I trundled through the second and third kilometre, but then the hot sun of the afternoon was unrelenting and the road was going upwards, and I felt myself walking.  I gave myself about 60 sec. of walking, and then up I started again feeling like I might actually finish the race in under 30 minutes, which I really didn't think I could do.

So I trundled along, feeling good, and then I turned a corner and the finish line was mere metres away.  I ran my little heart out for those last 300m or so, knowing that I could have run a lot faster had I known I was so close to the end.

All the keen runners in their Garfield tops!

I finished in 27:43, just slightly slower than my last fun run that I ran just over 24 hours after returning to Canada from Malaysia one October.

See ya later #GarfieldRunKL; I might be back
next year!

I waited under the shade of a palm tree as I awaited my friends at the finish line, and then amidst high fives and cold drinks we meandered back to the car, feeling satisfied and proud of ourselves for getting out there and running this fun and well organized #GarfieldRunKL!

So all in all, the lesson that I've learned is that in saying I'd "go rogue" and not race has proven the opposite.  Just when I said I wouldn't sign up for any more races, I found myself in the midst of a race.

And you know what?  I wouldn't have it any other way.

Life is more interesting when it unfolds in a way that isn't planned!

So as 2015 comes to its close, I think I'm going to do my best to remember that life lesson and not plan things but just roll with life as it comes, mascots and all!

Over and out,
Joy

Race Stats:
Ran for a total of 5km in 27:43min for a pace of 5:33min/km.

Race Report: Ottawa Race Weekend

Joy here...Ottawa is abuzz with activity this weekend for Race Weekend. The entire city comes alive as elite runners and regular folks lace up their shoes and head out to run in the streets of the city, and the rest of us line the streets to cheer them on.

Heading to the start line...

Usually we're in Malaysia at this time of the year, so it's pretty rare to be able to participate in the festivities, much less run in the races ourselves.

But this year I signed up for the 5km race. I'm probably as unprepared for a race as I've ever been.

"If you're consistent with your training," my coach said, "then you can aim for under 25 minutes."

Of course, I wasn't consistent with my training. As my last post makes clear, I'm not in good shape, and I'm not ready to do a running race.  But, well, race day appeared, and I had signed up to run, so, well, um, I showed up to the start line as planned.

With no other plan except a half-baked plan to aim for under 25 minutes, I headed to the start line after warming up.  There was a chill in the air, but the sweat of the bodies crammed up at the start line kept me warm (and assaulted my olfactory senses with the BO of thousands of bodies). The air horn went off, and we all started running.

Under 25 minutes, under 25 minutes,
under 25 minutes...

I knew full well that I had to keep consistent. While I may not pay attention to my coach and be consistent with my training, I have let him drill it into my head that I have to start slower than I finish, and keep my ego in check for the first half of any workout I do.  So while all the keeners at the start of the race were off like foxes fearing the braying of the hounds, I had to keep myself conservative.  I let them all pass me and tried not to take it personally.  I looked to my Garmin, but with thousands of runners all running around, with their own Garmins and devices pinging back and forth to satellites overhead, my pace wasn't showing up consistently.  One second it would say I was running 4:28min/km, then I'd look down and it would say 5:08min/km, and then 4:12min/km, and then 6:28min/km. Every 200m or so I would get a ping from my Garmin saying that each 200m was taking me around 1minute.  If that was correct, then I was on pace.  So I kind of used that as a vague gauge and just tried to run based on how things felt, but running on "feel" has never been my strong suit.

This would be my test.

I ran, sure I was slow. I ran, being passed by kids and their parents. I ran, just trying to be consistent.

I turned a corner past the halfway mark and ran past The Man and some of our friends cheering, and then I saw another friend from the running group and waved in her face (she later told me: "you looked awesome!").  And then, before I knew it, I was at the 4km mark, and just started running faster.  I started forcing my breathing to be faster and I started counting in my head...1, 2, 3, 4, 5, 6, 7, 8, 9...And then I saw the clock overhead at the finish line, and as my eyes began to focus, I saw 24:38...I was under 25 minutes, but I still had meters to run.

So I sped up, willing those damn legs to move faster, finishing the final 200m at a 4:26min/km pace and in 53 seconds (rather than the 5min/km and 1 minute per 200m I had averaged throughout the rest of the run).

My Garmin pinged that I had finished my 5kms, ringing the tone of completion, and I looked down to see beautiful digits:  24:52.  But then as I passed under the finishing banner I could tell that the clock ticked over the 25 minute mark.

Post-race bananas...doesn't get any better than this!

I finished and waited up for my friend's daughter (also a friend) to finish her 5km race so that we could get our post-race bananas and walk back together and meet up with her parents and The Man.

And after we high-fived and enjoyed the post-race buzz, I looked up my results and realized that even being out of shape and inconsistent with my training, I still finished in 22nd place for my age/gender (top 3%) and to 10% of the overall 5km racers.

More important than all that data, I was absolutely dead on with my pace throughout the race, and I finished faster than I started.  So all my work on this over the past year is starting to pay off, and that, well, that's motivating (which is something that I've struggled with).

Maybe it's time for me to sign up for another half marathon...

Over and out,
Joy

Run Stats:
According to my Garmin:  Ran for 5kms in 24:52 for an avg pace of 4:58min/km.
According to Sportstats Official Timing:  Ran for 5kms in 25:05 for an avg pace of 5:00min/km.

Race Report: 5km Blackburn Hamlet Running Race

Joy here...At the end of August I discovered that I had given myself a wee bit of a stress fracture in my left foot.  Now a stress fracture is a teeny tiny little fracture that in and of itself is no big deal, unless you keep running on it, turning it into a serious fracture and major injury.

My stress fracture was in my baby toe - small metatarsal
of my left foot.

I was lucky to have caught mine early enough (well, actually, it was my coach who wrote: "Stop running!!!!!").  Because of catching it early, I was able to prevent it from worsening and take a brief 4 weeks off running, before trying to get back into the swing of things.

Of course, after taking the time off, it also meant that my motivation suffered (is suffering, continues to suffer...).  And the month of September had me hopping between Winnipeg and Ottawa and Toronto nearly every three days or so.  And on the back of that crazy month, we then got on a plane to head to Kuala Lumpur for a mere 6 days, and are now getting ready to hop on yet another plane for London for another 6 days.

Participants milling about the start/finish.

But since life doesn't just sit still and we can't always sit back and wait for some magic, perfect moment to train or race or run or be fit or, well, do anything, then we better just get on with it.

And in the spirit of just getting on with it, less than 2 days after returning to Ottawa from our whirlwind trip to Kuala Lumpur, I headed out on a cold October morning to participate in a local 5km run to raise funds for cancer research.

I haven't been able to train consistently, and I didn't run at all while we were just away, I figured that I might as well just get out there and run and have fun.

I mean, I can easily run 5kms these days, so it's not a matter of distance or endurance.  My issue would be making sure that I didn't get out there and get caught up in the race atmosphere and decide to run to hard or too fast and end up injuring myself.

Hamming it up for the camera!

So I charged up my trusty Garmin, headed out to the start line, warmed up under a clear blue sky in +4C temperatures with a brutal wind, and got ready to go.

We all gathered around for a photo and some speeches at the start, giving the race a real community feel, and then after the countdown, we were off.

I ran slowly and comfortably, following a few people ahead of me showing me the race route; otherwise I would have had no idea where I was going or what I was doing.

I made sure to keep my pacing in check, not going faster than around 5:40min/km for the first 2.5kms and then letting myself speed up at the 4km mark, but making sure that I still kept well within my limits.

The Joy of prizes!

And before you know it...the start/finish line appeared before me, and I ran right through it, only to learn as I was patted on the back by the organizers waiting there, that I was the 2nd placed female and 5th placed runner.  There were even prizes for me!

So I stretched and stuck around to gather my gift certificates and accolades, and then drove myself home with a sense of accomplishment.

I'm pretty happy that I just got on with it, and I intend to just keep on getting on with it no matter what my crazy schedule throws my way!

Over and out,
Joy

Race Stats:
Ran for a total of 5kms in 27:20mins with an average pace of 5:28min/km.

Race Report: 5kms on Canada Day

Droppin' off the bike and ready to run!

Joy here…After a great year in Malaysia, where I turned the corner fitness-wise, reaching all new PBs and improving my all-around health, I decided that I needed to sign up for a race upon returning to Canada.

What better than a Canada Day race on July 1st in Ottawa?

So The Man and I hopped on our bikes in the early hours of our second week back in Canada and headed down to the race start line, where I leaned my bike up against the fence and started my warm up run with the other competitors.

In Malaysia I had gotten pretty used to being one of the fitter folks out there.  I had started to enjoy riding my bike faster than some of the other guys out there riding up the hill on any given Sunday morning, and I had started getting used to my neighbours making appreciative and encouraging comments about my fitness as I did laps and laps and laps around where we lived.

But Ottawa is not Kuala Lumpur.

The fitness levels in Ottawa are really so much higher across the board.  That's not to say that there aren't super fit people in KL, because, of course there are, but the average fit guy/gal in Ottawa is just so much more fit than the average fit guy/gal in KL.

As I was learning.

Warming up nice and easy!

Right from the warming up I could tell that I wasn't going to be competitive in this race.  There were people of every age looking very fit and ready to run very fast.

While I may have awoken with delusions of grandeur, images of running fast across the finish line, I quickly began to revise those into more realistic goals.  I figured that I wanted to finish this 5km race in less than 25minutes, feeling strong and consistent.

I lined up on the start line with the other competitors, got my Garmin all set to record my data, and got ready to run my own race, not a competitive race with those speedy speedersons out there, but just my own race.

See me waving from the start line?

The sun was already high and hot overhead, and I could tell that some people were concerned with the heat.  But after Malaysia, it felt beautiful and balmy to me, so I wasn't worried at all.

I started my run and soon realized that (as per usual) I started too quickly.  I could hear Coach Woods in my head telling me to slow down, and so I slowed myself down to around a 4:45min/km pace (a whole minute faster than my Angkor Wat race pace of 6 months earlier).  I kept myself consistent at 4:45min/km, planning on having the energy to run the final 500m or so at super fast gusto speed.

But you know what they say about the best laid plans…

If I can just go faster…dammit!

Super fast gusto speed was not to be achieved.  At least not by me.  As I turned around at the halfway point, I was already feeling a bit tired in my legs, wondering if I'd be able to make it to the end.  Suddenly that sun that I didn't think was so hot at the starting line was feeling pretty damn hot.  That guy whose pace I had been following for a kilometre or so started to speed up for his great finish, and I wasn't able to keep pace with him.  Heck, it was all I could do to just keep steady at the pace I had set.

As I ran up the final ramp towards the finish line, I could see the minute counter was still in the 23 minute mark, counting down the seconds.  And even though I willed myself with everything in me to speed the f**k up, I saw that minute ticker tick past the 24 minute mark before I crossed the line.

Still, I had made it in under 25 minutes.

At the end of the day, I came in 3rd in my age and gender category and 13 out of 185 female competitors.

My official race stats are:
Ran for 5kms with an average pace of 4:49min/km for a total time of 24:05.

So while I may not have reached super fast gusto speed, at least now I have a baseline to start from and perhaps some more races in the months to come!

Over and out,
Joy

Race Report: 10kms at Angkor Wat

The five towers of Angkor Wat rising to the sky.

Joy here…At 4am we awoke to the darkness of a Siem Reap night, the frogs and crickets chirping outside our hotel door, but the birds not singing yet.  The temperature was, in a word, perfect.  It was warm, but with a coolish breeze, and as we got ready for our breakfast with the other pre-dawn runners staying at our hotel the excitement of the upcoming running race through the UNESCO World Heritage site of Angkor Wat was palatable.

Angkor Wat is the largest religious temple in the world, and its construction was completed in the early 12th Century, but still so very little is known about the Khmer empire of the day.  Some of the best information about life under the Khmer rulers is gleaned from Chinese written sources of the day; other information can be interpreted through the kilometres of stone carvings that detail life and religion that meant something to the builders that scholars today can only make their best academic guesses at.

Me and The Man in our tuk tuk on our way to the race.

So as we hopped into our tuk tuk - an open air seat towed by a motorcycle that is the main mode of transportation for the many tourists in and around Siem Reap, the closest city to the many Khmer temples, of which Angkor Wat is the crown jewel - and headed out to the temple site where our race was to be held, we were thrilled to be part of this mass of people - over 7,000 runners - all getting to experience running through a once-in-a-life-time setting, still shrouded in mystery and religious aura.

The roads were lined with other tuk tuks carrying eager runners, each with their number pinned to their shirt, and we could see a never-ending line of headlights spreading the 5kms from the town to the temple site.

Runners gathering as the sun rises.

We were only running 10kms, and we were terribly unprepared and undertrained for our run, but as we drew ever-closer to the site, the glistening waters of the moat appearing out of the darkness and reflecting our headlights back to us, we didn't care at all about how well or poorly we might run.  Instead, we started to get caught up in the vibe.

We arrived at Angkor Wat with the thousands of other runners and their supporters, and we watched the sun rise up over the temple before half-heartedly swinging our legs and trying to warm up.  I, of course, had to spend nearly 30 minutes in a line up to use the bathroom.

With my bladder finally emptied, we made our way over to the start line and jostled our way close to the front.

Ready…set…go!!!

My running coach (who must be super duper annoyed at me lately for my lackadaisical attitude towards training these days), had told me in advance that his main intention was for me to run this race conservatively and get faster as it went on.  He said he didn't care if I had to walk at the start, I wasn't allowed to go too fast.  So as the gun went off and the shouts and cheers roared all around us as the runners headed out away from Angkor Wat towards and through the entrance of Angkor Thom, the ancient king's city and by Bayon, the glorious temple carved with amazing and contemplative faces, I aimed to keep my pace no quicker than a conservative 6min/km.

Runners entering the ancient city of
Angkor Thom.

It was harder than you might think.

Even though I'm undoubtedly out of shape and unused to running.  I was getting caught up in the moment.  People were running all around me, and before I knew it, I was running at 5:51min/km.  I did my best to stay no faster than that and watched as The Man ran away from me, finding his own pace and rhythm as I tried to stay slow and steady (he would eventually finish 3 minutes ahead of me).

I had forgotten the wonderful sense of community that you can experience in the middle of a running race.  People surround you, and they all have a similar goal to run their best, to achieve something, to prove something to themselves or to someone else, and a sense of happiness and camaraderie emerges as people cheer each other on, pat each other on the back and generally send out goodwill to the world.

People around me inspire me in a running race.  I see the old people out there running at their own pace as the tropical sun beats down on us, and I smile.  I see the kids running with their parents, and I think of what a gift fitness is for a parent to give a child.  I ran by a man whose lower leg had been blown off by one of the land mines that still plagues the Cambodian countryside, and I almost cried.  And all of this I was feeling as the stone work of a lost civilization rose up around me, inspiring me further.  As humans we have such capacity for greatness - creativity, physical feats, endurance, artistry, compassion - but it is so easy to crush and trample those things under the more powerful forces of greed and animosity.

If seeing that doesn't inspire you,
then nothing will!

So as I ran, I let the good vibes wash through me.  These endorphins (sometimes considered the runners' high) made me enjoy my run.  I still kept my pace as slow as I could until the turn around point by Bayon.

Then I felt strong, despite a bit of a weird shoulder cramp, but I wasn't sure how much faster I should push it.

I mean, I was flush on the success of holding back for the first 5kms, but then I wasn't sure how much I should speed up for the second 5kms.  I knew that I shouldn't just run like gusto, otherwise I'd find myself running out of gas and walking in no time.  So I built my speed up to 5:44min/km and decided to keep it there for a while, figuring that I could speed up a bit more closer to the finish line.

By the time I ran past the 6km marker, I looked at my watch and knew that even if I ran the remaining 4kms at a 6min/km pace, I would still finish in less than 1 hour of running, I was satisfied.  Even though I didn't have high hopes for this race, I still had the notion in the back of my mind that I wanted to run in less than an hour.

The 5km turn around point at Bayon.

Feeling that my goal was within reach, I ran by one of the volunteers, grabbed the bottle of water he held out to me, and dumped it over myself.  I was already sweaty, and at each water station, I drank some and doused myself with some, remembering my last half marathon 2 years ago that I ran in Singapore under similar temperature conditions.

Action shot of me in motion at
around the 6km point in the race
when I started to know I'd finish
in less than an hour (my
conservative goal for this race)

As I neared the 8km marker, I started to think that I should pick up my pace and run the last 2kms as fast as I could.  But pacing is an odd thing to moderate sometimes.  I seem to have only two speeds:  fast and slow.  "Slow" I can last for hours and hours, and "fast" I only have about 50m before I collapse.  So I wasn't sure exactly what to do, and in over-thinking, I ended up going rather conservatively.  Only when I turned the corner to see the finish-line just around the corner from me did I really open up and run; I was almost sprinting, and felt like I could have run like that forever.  I felt strong and fast, and I was annoyed that the finish line was so soon, because I wanted to just keep on running and running into the morning sunlight with the cheers and excitement all around me and the temple of Angkor Wat rising behind my back as I ran on into infinity.

But, of course, I stopped.

I got my finisher's medal and my post-race banana.  I belatedly remembered to turn off my watch timer so that I could check my running data afterwards.

And even though this is my slowest 10km race (and only my 3rd ever), it is my first running race in just over 3 years, and so I feel a sense of accomplishment in finishing it within the time that I set for myself.

More than that, I feel the excitement of racing, and I've re-remembered the fun and enjoyment that I get out of racing, so I'm going to sit down with my computer and find some other races in 2014 to sign up for.

Because, baby, I'm back!

That's me sprinting to the finish line!

Over and out,
Joy

Race Stats:
I ran a total of 10km in 57:21 with an average pace of 5:45min/km, placing 40 out of 865 women competitors.  Most importantly, I ran the first 5km in 29:11, which means I ran the second 5km in 28:10, faster than the first 5km.  I also know that I had more juice in my legs at the end, because in the final 70m or so, I was running a 3:45min/km pace and my max speed at the end was 2:42min/km; so that tells me that I could have/should have run that second 5kms much faster.  So there's always next time! :)

Race Report: Ontario Provincial Time Trial

Set up and ready to warm up.
(The smile masks the nerves.)

Joy here...The alarm went off at 5am today, and while it was still dark outside, I got up and started making my oatmeal so that I could be good and fuelled up for my Time Trial effort in the provincial time trial race starting first thing in the morning and carrying on into the afternoon, with the final rider starting down the racing chute at 1:30pm.

I drank my coffee and stirred my oats, spooning crushed banana and blueberries in for both energy and flavour.  With each swallow I tried to get the nervousness out of my throat, but I could feel it rising, settling in my gullet.

I methodically loaded up the car with my bike on top and all my gear as if this Sunday's Time Trial was no different from the other time trials I have done throughout this summer (like the three 10km ones I did back on May 15, May 22, and May 29 and the four 15km ones on June 5, June 12, July 3, and July 10). I tried to convince myself that today is no different than any other day, and I had nothing to be nervous about.

I still tried to convince myself as I drove us (me and The Man, my one-man cheering squad) out through country roads heading east east east towards the site of the race.  I was still trying to convince myself as I turned into the parking lot at the registration centre.  Then I got out of the car and looked around me, and I realized that it was futile to try to cover up my nervousness, because all those gathered just made me so much more nervous than I already was.  Getting over that nervousness was a battle I lost as soon as I parked my car.

Just focus on the warm up, focus, focus, focus...

There were girls in skin suits so that the seams in their clothes wouldn't slow them down.  There were deep dish wheels (i.e. no spokes) to make people more aerodynamic all around me.  Everywhere I turned I saw people with cool aero helmets making them look like intimidating cylons.  5 out of the 12 women in my category were on the same team!  They looked like some kind of super athletic clique.  I suddenly felt very very out of my league.

I mean, I only did my first bike ride with my new aero bars yesterday, and I still don't really know how to stand or turn on my bike with any great efficiency.  So there I was, hopping on my bike on the trainer to warm up under the hot morning sun feeling like some kind of fraud.  What was I doing here?

Please don't fall off, please don't fall off, please don't
fall off!

I tried to push those thoughts and questions away and just focus on my warm up, sweating all over my bike and my trainer, blocking out the uber fit folks all around me that look like they know what they're doing, and by the time I rolled over to the starting gate, I had almost convinced myself that I belonged amongst the racers, that I was where I should be.

Then I looked up at the starting gate, and realized that we would be starting off a ramp, real Tour de France style, yet another thing that I had never done before.

Okay...I swallowed and told myself, this is a ride of firsts:  first time trial with my aero bars, first time trial of a 20km distance, and first time trial with a starting ramp.  Nervous?  Yes.

But then the ride started, and my nerves had to be put aside.  I was out under a bright blue sky tearing into a terrible head wind.  Within the first 3 minutes, I was averaging 228watts into that headwind, trying to focus on a smooth and consistent cadence, to keep pedalling and keep the girl one minute ahead of me in my sights.

Just not 12th out of 12, not 12th out of 12 became my mantra as I pedalled.  So long as I wasn't last place, I told myself, I would be happy.  I was the second woman down that starting ramp, and I had no idea how fast they were going behind me, so I just kept the woman ahead of me in my sights, and tried ever so slowly to reel her in.

...not 12th out of 12, not 12th out of 12...

Tearing towards the finish line!

By the halfway point, I was down to averaging around 186watts, but by that point, the wind was a cross wind, tearing over empty fields and threatening to blow me sideways off my bike.  And, then, with about 8 kms left to go, there was a bit of a hill on the otherwise flat course, and I could really see the woman in front of me struggling, so I powered up that hill and past her like she was standing still.  I shouted encouragement to her, but all I could think was:  yes!  I'm at least 11th out of 12!  Knowing that I wasn't in last place, and turning into the final 5kms of the race also gave me a bit of a tail wind, so that even though my power had dropped down to 158watts, I was riding at 35km/hr (thank you tail wind!).

And even though I almost took a wrong turn about 500m from the finish line and lost some time there, I turned those pedals as fast as I could.  I may not have a fancy bike with disk wheels, or an aero helmet, a skin suit or booties to make me fly aerodynamically, but if you put me in a race, you'll get my competitive juices flowing, and there's a good chance that I'll rise to the occasion, nervousness be damned!

All done!

As I finished, the other women finished behind me, and we congratulated each other, and compared notes about the race.  One of the women behind me said that she passed the woman one minute ahead of her, and while I patted her on the back, I thought to myself yes!  I must be at least 10th out of 12!

So as I made my way over to The Man who cheered me on, I felt good about not coming in last place, and we went over to the registration centre to await the final results.  I knew that I wasn't as fast as I had been in those shorter time trials earlier on in the summer, but I had no idea how fast everyone else was.

It turns out some of them were quite fast.

But not so many of them as I might have thought.

In the end, only 5 of them beat my time, and I was only 2 minutes slower than the winner!  I came in 6th place in my first provincial-level time trial race!  Seeing as how I came in 6th in my first ever bunch bike race this July, maybe 6 is my lucky number.  I'll take lucky 6 over nervous 12 any day of the week.

Now maybe I'm going to go and have 6 beers to celebrate my 6th place!

Over and out,
Joy

Race Stats:
Distance:  20km
Time:  35:16
Avg Speed:  33.4km/r
Avg Power:  191watts
Avg Heart Rate:  166bpm
Avg Cadence:  90