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Mayank Choubey i did some analysis o...
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I did some analysis on the good, bad and ugly for yesterday.
If you look at the 5k and 10K splits, we (Brijesh Gajera and myself and Avnish till 13kms) were going excellent avg pace splits regardless of the climb or fall.
Infact, the first 28kms was in 2:34:44 @5:31/min
But in my opinion what went unnoticed was that from the 20th KM onwards, my HR was climbing up consistently (before that it was more or less constant around the numbers).
It probably was because I sweat a lot and hence expend more energy. I think the strategy should be that we take a break 18-20 kms mark, refuel quickly and start again..
As you will see, the avg pace from 29th km onwards was very bad, last 14K came in 1:41 mins @~7:13/min
I think if I refuel earlier (more than ½ orange) at about 1:45 hours mark, I will fare much better.
time per 5K Avg pace Avg HR Elev Gain
initial 3 17:26 @05:49/min HR 156
0-5 28:30 @ 5:42/min HR 161 6
10 27:31 @5:32/min HR 168 67
15 27:17 @5:27/min HR 168 89
20 27:42 @5:31/min HR 171 74
25 27:13 @5:32/min HR 178 31
30 30:47 @5:28/min HR 179 47
35 34:37 @6:24/min HR 169
40 36:48 @7:13/min HR 170
42.46 17:33 @5:51/min HR 161
10K 56.01 @5:6/min
20K 1:50:59 Hrs @5:33/min
HM 1:56:59 Hrs @5:33/min
30K 2:48:59 Hrs @5:38/min
29-36 K 8 57:01mins @7:08/min
37-39 K 3 21:46 mins @7:15/min
40-42 K 3 22:10 mins @7:23 /min
If Gatorade was available more often, it would have been great.
Need to practice accordingly now.