Sunday, January 29, 2006

Sun 29 Jan 2006 - Silly 20 k's

Date/Time of Run

Sunday 29 Jan 2006, 4.37 pm.

Location

Werribee River (Virgillia, Tarneit, Hogans, Thames, Werribee River, Cottrell and return)

Distance

20.76 km

Time

1:53:36

Pace

5:28 /km

Heart Rate Max/Avg

149 / 136

Weather

28.6 deg Celsius. Wind SSE 9/13 kts. RH 65%. QNH 1008.

More data

Motionbased

Exercises

100 Sit-ups after run

Equipment

Garmin Forerunner 301, Fuel belt, mobile phone.

Weight

76.7 kg

Stats as of 29 Jan 2006

km’s

Prev 7 Days

85.1

Prev 28 Days

290.8

Jan 2006

303.3

YTD

303.3

Month Average 2006

303.3

Weekly Average 2006

60.7

Total (2001 – to date)

8044.4

Ok, I know, I shouldn’t have been out running 20 odd k’s so late in the day. I really should have run it earlier on, much earlier.

I was going alright until I hit the 16 km point and then it (something) hit me. You don’t have to be a rocket scientist to work out that it was the temperature 28 deg Celsius plus humidity around 65% that eventually got to me. At this point I decided it was probably wiser to walk a little and conserve some energy. Thank god I took my fuel belt loaded with heaps of Gatorade; I certainly used it.

One of the Garmin features I hadn’t yet set was a time reminder. I set it up to alert me every 20 mins and upon this alert down with half a bottle (about 100 ml) of Gatorade. Towards the end of the run, especially when walking and just after, the 20 minute rule went out the window.

As you can see, I’m fiddling with the style of how I set this blog out. I’m thinking I might as well just chuck all the graphs and charts at the end, contained in a table. Oh well, I see how it goes.

Graphs and Charts

Route

Splits

Heart Rate

Weather

5 comments:

High Power Rocketry said...

Great stuff man! There are a few blogs similar to this out there that I read, and yours has among the best analysis that I have seen.

I like to read it because I live these runs through you guys since I never do anything like it. I do other outdoor activities, but never runs of this distance.
R2K

Anonymous said...

Certainly has been humid of late!

We're building our house in Batman Crt Werribee. As far as I can work out, it's near the 5km marker on your map.

We'll have views of the river & bike path from our balcony, some come July, if I spot you from the balcony I'll let you know how your form looks!

I'm off for my short long run tonight around the skeleton ck/Westbourne area.

All the best.

2P said...

I like the new look Steve.

Congrats on a great opening account for 2006 - over 300k with a bit to go ;-)

I use the 20min timer for drinks on my long runs too.

Stu Mac said...

Over 300k's this month, a good month, its about where I was hoping to be, but missing a bunch of runs and cutting other runs short has seen me only just make 200k, the second samllest month in over 12 months.

it was very humid around 5pm on Sunday.

See you on the roads.

Tesso said...

What a great idea setting up the timer for drinks, it sort of simulates race conditions where refreshment tables are every so many kms.

Nice tables and graphs!