Over the weekend I had a really in depth look at my lap times from the Perth Ultra Fest. Below is a list of my 10k splits:
10k ... 48:17
20k ... 1h 42:58 ..... (54:41)
30k ... 2h 36:23 ..... (53:25)
40k ... 3h 31:30 ..... (55:07)
50k ... 4h 25:35 ..... (54:05)
60k ... 5h 19:54 ..... (54:19)
70k ... 6h 11:56 ..... (52:02)
80k ... 7h 09:21 ..... (57:25)
90k ... 8h 03:05 ..... (53:44)
100k ... 9h 00:10 ..... (57:05)
110k ... 10h 00:58 ..... (60:48)
120k ... 10h 59:07 ..... (58:09)
130k ... 11h 58:58 ..... (59:51)
140k ... 13h 03:18 ..... (64:20)
150k ... 14h 07:30 ..... (64:12)
160k ... 15h 12:29 ..... (64:59)
170k ... 16h 22:20 ..... (69:51)
180k ... 17h 23:38 ..... (61:18)
190k ... 18h 40:29 ..... (76:51)
200k ... 19h 48:28 ..... (67:59)
210k ... 20h 48:44 ..... (60:16)
220k ... 21h 51:23 ..... (62:39)
230k ... 23h 04:07 ..... (72:44)
From 70k to 230k these times are all personal bests except for the 200k. Which is rather weird really. In Perth I beat all my split times from the Commonwealth Championships [Keswick 2009] except for the 200k where I ran 19h 47:42 twelve months ago. Overall I ran 7k further in Perth than I did in Keswick.
Looking at the times above it's obvious that I did slow down dramatically between 180k and 190k but then I managed to pick it up again which I'm very pleased about.
Which probably means that I managed to keep it going in Perth and didn't reduce to an almost constant walk like I did in Keswick last year.
My 10 mile splits from Perth were:
10 miles ... 1h 21:57
20 miles ... 2h 47:15 ..... (1h 26:18)
30 miles ... 4h 13:22 ..... (1h 26:07)
40 miles ... 5h 41:42 ..... (1h 28:20)
50 miles ... 7h 12:49 ..... (1h 31:07)
60 miles ... 8h 42:37 ..... (1h 29:48)
70 miles ... 10h 19:39 ..... (1h 37:02)
80 miles ... 11h 52:27 ..... (1h 32:48)
90 miles ... 13h 35:35 ..... (1h 43:08)
100 miles ... 15h 21:13 ..... (1h 45:38)
110 miles ... 17h 02:57 ..... (1h 41:44)
120 miles ... 18h 59:30 ..... (1h 56:33)
130 miles ... 20h 44:23 ..... (1h 44:53)
140 miles ... 22h 31:24 ..... (1h 47:01)
All the above times from 40 miles onwards represent personal bests.
Looking at the above times shows that between 17 and 19 hours I slowed quite a bit (the 10k splits above also show this) but I managed to pick up the pace again.
This period of slower running happened just before dawn and reading my report again confirms that I did realise I was slowing down and I took steps to rectify things ... starting using the MP3 player, which obviously worked.
Looking at how far I actually ran in each hour:
1st hour ..... approx 12.4 km
2nd hour ..... 11.2 km
3rd hour ..... 11.2 km
4th hour ..... 11.1 km
5th hour ..... 11.2 km
6th hour ..... 11.0 km
7th hour ..... 10.7 km
8th hour ..... 10.7 km
9th hour ..... 10.6 km
10th hour ..... 9.9 km
11th hour ..... 10.3 km
12th hour ..... 10.0 km
13th hour ..... 9.2 km
14th hour ..... 9.3 km
15th hour ..... 9.2 km
16th hour ..... 9.4 km
17th hour ..... 9.2 km
18th hour ..... 7.5 km
19th hour ..... 9.2 km
20th hour ..... 8.8 km
21st hour ..... 10.0 km
22nd hour ..... 9.5 km
23rd hour ..... 7.9 km
24th hour ..... 8.9 km
This confirms that the 18th hour was indeed a bad one but I did manage to pull myself together and put in a very good 21st hour. Surprisingly these figures show that I also had a bad 10th hour, which does show up slightly with the splits from 100k to 110k at the top of this post.
All in all I'm pleased with most of this data but it appears that I still have to work hard at keeping things together in the last four hours or so and not fluctuating so much.
Lots to work on then.
If anyone out there has any more observations from all this data please leave a comment or drop me an email.
1 comment:
Personally, as a mere mortal, I think these splits are out-of-this-world amazing.
I haven't done a 24 hour run yet, but from all I've heard and read a few lows are part and parcel of the game. To keep things together like that is an excellent performance.
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