Weekend trail running:- speed, elevation and time running experiment

Weekend Running Experiment

This weekend I did an experiment by running on the same out and back climbing and descending trail course in Penno three times for 7.4 km in 51.37,  52.41 and 48.38. Here is a more detailed report associated with the images.

I
The Course

The first 1.1 km is flat and down hill till I enter the bush. Followed by  a couple of 100m of concrete fire trail. At the  the creek I turn left and follow the creek, along a single path to Jungo Jungo for 1.2 km.  At this point I turn left and climb up a firetrail from 112m at 2.75 km to 179m at 3.46 km. From here I do a loop around the old Hornsby Pony Club site for 500m and return home.





II
The Stats

Here are the run statistics.  I had issues with the HRM so nothing there.  I can say there were rapid spikes in the heart rates as I worked the climbs.  When I get a more stable HRM I will learn more.  In the meantime..

Friday
Time: 51.37,   6.55 per km, 8.6km per hour and 641 calories
http://connect.garmi...ivity/201151687



NB: Ignore the end of the graph I left the Garmin on a bit too long.

Saturday
Time: 52.41,  7.06 per km, 8.4 km per hour and 621 calories
http://connect.garmi...ard?cid=4327681



Sunday
Time: 48.20, 6.30 per km, 9.1 km per hour and 638 calories
http://connect.garmi...ivity/201709318



III
The Lessons

• On even a hilly course I seemed to naturally hit my CP 50 target of 8.5 km per hour and up to 9.1 km per hour.
  
• I did use a HRM on the first two runs and the HR reception did not seem stable and did not work on Sunday even with a new battery.
  
• In each successive run I got a lot better along the single trail following the creek.  Running at a faster pace each time and technically moving more efficiently over rocks, roots and logs.  It proves time on the same course does improve confidence and speed.
  
• My times to the top of the climb before the 500m flat loops were respectively:  24.35, 24:56 and  22:37. Adding credence to my view I need to climb faster, recovery well to get the times down.
  
• It is interesting, in viewing the graphs, how I can now see how pace varies.  I have always thought in terms of averages and thought I ran at an even pace.  I wonder if the aim is to even out the pace or know when to increase and decrease according to the terrain and heart rate.
  
• It is revealing to follow the times on the base of the graphs and how they line up with the difference sections of the course as my pace improved.
  
• For some reason I burn my calories with the middle time for the course.  That run felt the easiest hence the HR might have been lower and hence  more time in the fat burning  range.
  
• On the first run I could feel my foot though it  gradually felt stronger and stronger after each run.
  
• I wore  a light weight long sleeve thermal top with a thermal North Face outer long sleeve top no pack food or drink.

cheers Plu