Marathon training week 6/20: run, … the first week of failure (I wonder why that happened)

Back to the injury management – damn

A great Christmas for family, food and presents, less good for weight and training – but that’s OK, it’s Christmas.

After eating my own weight in chocolate and with no exercise since the 23rd, I just tipped over 71kg (156.5lb) – the heaviest I’ve been since I don’t know when (actually that’s a lie, I expect it was since exactly a year ago … I’m a serial offender at this).

After the 8 hour round trip to collect my father before Christmas, Thursday saw a 6 hour trip to take him back. The traffic was even worse, but a shorter trip because my brother-in-law drove some of the way to meet us and we played relay batons with my father. It was great to have him with us over Christmas – it made it even more special for all of us.

When I ran my first marathon in 1998 I set a training goal of running a half marathon by the end of January. I remember going out late on a cold and wet 31st January evening to get it done.

Nearly 21 years later I’m planning to run my third marathon – in Rotterdam on 7th April 2019 – and thought it would be a good idea to run the half marathon distance before the end of December.

I ran with our younger son on Friday and we clocked up 21.3km (13.2 miles – although his phone app recorded 0.4 mile further). That’s the furthest I’ve run since my second and last marathon in April 1999!

It went pretty well running at about 30 seconds a kilometre outside 4 hour marathon pace (perhaps a bit faster than it should have been for a long slow run but, at 26, I don’t think Alex runs any slower). That’s despite me carrying the equivalent of another 6 bags of sugar compared to how I plan to be next April.

Slightly sore quads after the run, but not too much of an issue. The consequences for the Achilles tendons have been more worrying – hobbling around for the rest of the day and a very sore right Achilles the day after. Certainly two steps back there, after some encouraging progress recently.

By Sunday, the legs were recovering – still a bit of ache in the quads and soreness in the right Achilles, but better.

I must do some thinking as to what I did differently with the 13 miles on Friday, after which I’ve struggled, compared to Sunday’s 11 miles, after which I was fine. Clearly, I cannot take any liberties with the stretching, compression, warming up and down, etc.

With Sunday lunch with friends I’ve decided to finish the week’s training, such as it has been!

Happy New Year to everyone.

Week	Run	Cycle	X-train
1	16.1m (25.9km)	9.8m (15.8 km)	2:00
2	18.5m (29.8km)	13.3m (21.5km)	2:00
3	20.7m (33.25km)	65.8m (105.9km)	1:00
4	22.2m (35.8km)	13.7m (22.07km)	1:00
5	24m (38.6km)	13m (21km)	1:00
6 (Christmas)	13.2m (21.3km)
‘Running’ totals	114.7m (184.7km)	115.5m (186.3km)	7:00

Marathon Training week 5/20: turbo, run, x-train, run, run … and another patented training device

Pre-run Achilles warmer – other brands of kettle are available

After the turbo on Monday and run on Tuesday, Wednesday was a ‘rest’ day – no running, cycling or gym, just four or five hours of pretty hard labour helping a chap do the beech hedges and yew trees. I’ll certainly credit myself with an hour of cross training for that (and so will change the heading to my activity table accordingly).

Thursday was properly a rest day (save for the emotional stress of doing tax returns) and I ran the same windy 6.3 miles (10.15km) on Friday as I had on Tuesday (but a fraction slower).

The Achilles tendons continue to improve, with little discomfort while running and less hobbling afterwards. I can now do proper heel drops with both legs and with just a little pain from the right leg (for weeks I have had to keep the left foot on the step to take some of the weight off the right Achilles).

For now, at least, the only things holding me back are age, lethargy and a lack of talent.

The long slow run for the week was just about fitted in with Alex, early on Sunday – 11.4 miles (18.3km). So, week 5 complete and no missed sessions (but next week will put paid to that record). Alex’s phone app records our runs as longer distances that my Garmin – I hope his is right.

Our sons are now home for Christmas and later on Sunday I collected my father too (a 8 hour round trip in constant rain, but well worth it).

Happy Christmas to everyone. I hope you and yours all have a great holiday.

Week	Run	Cycle	X-train
1	16.1m (25.9 km)	9.8m  (15.8 km)	2:00
2	18.5m (29.8 km)	13.3m  (21.5 km)	2:00
3	20.7m (33.25 km)	65.8m (105.9 km)	1:00
4	22.2m (35.8 km)	13.7m (22.07 km)	1:00
5	24m (38.6 km)	13m (21 km)	1:00
‘Running’ totals	101.5m (163.4km)	115.5m (186.3 km)	7:00

Marathon training – every millimetre matters (in some areas more than others)

Right, Puma, OK for running 10 miles. Left, Asics, not currently OK for driving 10 minutes. All thanks to the state of my Achilles – not the demerits of the shoe!

Runners are very aware of the importance of shoe fit. Width, length, support, cushioning, heel to toe drop, sole stiffness, instep height, etc. However, I’ve found another that I’d not considered before – height of the back of the shoe.

After the 10 miles (unreasonably early and unreasonably cold) on Sunday morning we went for lunch with one of my brother’s-in-law. It was really good and no great aches or pains developed until driving back when my right foot became very painful around the heel. I tried different foot positions on the pedal but nothing worked and I was contemplating having to stop the car – until I took my trainer off completely. Almost immediately, no pain at all.

The problem was the back of the shoe pinching the lower Achilles, as the driving position pushed my foot backwards into the heel of the shoe. At home I compared it to the shoes I’ve been running in recently and there is a real difference (is the offending part of the shoe called the rear of the shoe’s collar?).

I guess a snug fit around the rear of the heel might well be a good thing for a healthy Achilles but it’s striking that I can run 10 miles in one pair and hardly even drive that distance in the other.

I’ll be sticking to the Pumas for the time being.

For the start to week 5 of the training, on Monday I dripped my way through 45 minutes on the turbo trainer – 21km @ 28kph (13 miles @ 17.4mph), with tired legs. I took even more care than usual before my run on Tuesday and made sure I’d stretched and warned the Achilles’ (thank you for he advice Bronwen). I have discovered that sitting with legs out in front and toes splayed outwards gives a very comfortable way of gripping a hot kettle in the curve just above the heels.

I ran for 6.3 miles (10.15km) at almost exactly 4 hour marathon pace. The 20+mph wind made it less than ideal but that’s still faster than I’ve been running recently. Perhaps the pre-run rituals were better, perhaps the training is paying off, perhaps I’m not protecting the Achilles’ so much, perhaps I’m getting younger whatever it is it’s a bit more encouraging. 

 

Marathon training week 4/20: run, run, gym, turbo, run. The jury is out on the running – but I’m getting better at the rest days

To be kind, I think we could say the running has been ‘workmanlike’ but I’ve put effort into the rest days and have shown some improvement there.

Following Saturday’s cycle and a run on Sunday, for the start of week 4 training I ran on Monday for 5.18 miles (8.31km) and again on Tuesday for 6.6 miles (10.6 km). It was quite enjoyable, except for feeling rather heavy legged. Both runs, according to the programme, should have been 4 miles (but done faster that I managed).

It was probably unwise to run on Tuesday but I was keen to see if I could run on three consecutive days as the Achilles did seem to be improving – up to now I wasn’t sure that three days running a week would be possible. I guess Tuesday’s run proved that it is, but I don’t plan to run on three consecutive days again in the near future.

Although better, the Achilles are still not quite right. They are OK as long as I adopt a slightly flat-footed stride. Happily, they now hurt less after a run so I’m hoping that the worst is behind me (at least on that score). I’ll continue to avoid stuff which would put more strain on them, so speed work will have to wait for a while – what a shame.

I took Wednesday off training and felt all the better for that. Thursday I went to the gym and in the evening did 45 minutes of intervals on the turbo trainer (22.07km @29.4kph – 13.7 miles @ 18.25mph). I’ve not tried two sessions in a day before (and don’t plan to make it a regular thing as I really didn’t feel like doing it) but I could see some issues getting the exercise in over the weekend, with a trip to London on Friday and another to one of my brothers-in-law on Sunday. 

On Saturday I was going to run with our younger son. It was going to be the week’s long slow run – but it was raining heavily, barely above freezing and blowing hard with a wind chill making it feel well below freezing.

Strangely, we decided not to run, so that was my third rest day for the week. We got up early on Sunday (similar temperature, but dry and less windy) and did 10.38 miles (16.79km) at just a little outside 4 hour marathon pace. As always it was hard to force myself to get out but it was a really nice run, except for a bit of frost on the roads that needed some caution – and we ran a negative split.

My programme said 8 miles (the same as last week) but I wasn’t sure why that would be as there is a jump of a couple of miles for the long run in the near future. So, 22 miles against a target of 16 for the week, plus the cross training at the gym and the turbo in lieu of the speed work.

Next week the two shorter runs go up to 5 miles and the long slow run starts increasing again. I hope my motivation continues to increase in line with the demands of the training programme.

Week	Run	Cycle	Gym
1	16.1 m  (25.9km)	9.8 m  (15.8km)	2:00
2	18.5 m  (29.8km)	13.3 m  (21.5km)	2:00
3	20.7 m  (33.25km)	65.8 m (105.9km)	1:00
4	22.2 m  (35.8km)	13.7 m (22.07km)	1:00
‘Running’ totals	77.5 m  (124.8 km)	102.5 m (165.3km)	6:00

Targets – on and off the bike, and no-Sky thinking

Blue Sky No Sky thinking

Well, no Sky sponsorship for the all-conquering cycle team after next year. Perhaps not a huge surprise after Sky was taken over and recent questions raised over the team’s integrity – but all that seemed to have calmed down in recent months, with the overall image being boosted by Geraint Thomas’ Tour win, a man who appears to be really popular both in and outside the peloton.

In the current economic climate it’s hard to see anyone wanting to dig quite so deep into their pockets as Sky did so it will be interesting to see how the team cuts its cloth in rather less affluent times.

It looks like the British domination is more under threat now than it has been for years – I just hope that road cycling has gained a sufficiently strong support base here in the UK to withstand a possible period of lower success in the pro ranks. Surely we are not that shallow?

No doubt, Sky will be rushing to pass on the saving to subscribers (an academic point for me as we only have ‘proper’ television).

My own cycling for next year looks to be built around the White Horse Challenge on 28 April, and my usual week’s cycling out in the alps in July.

White Horse Challenge

I’ve entered the WHC again but with some apprehension as it’s only three weeks after the Rotterdam Marathon. I have no idea whether that’s enough time to recover from the run and then get back on the bike properly, but I guess I’ll find out. The WHC is about 90 miles with anywhere between 1400 and 1750m of climbing, depending whose Garmin you use. 

This will be my 8th attempt and I’m still wanting to break the 5 hour mark – pb so far 5:05. I guess 2019 will not be the year to go under 5 hours, unless marathon training has some miraculous benefit to my cycling.

Haute Savoie, 2019

The alps trip is nearly finalised with all 6 of us being present and accounted for in 2019. I have no plans to ride out there like I did this year so I’m hoping I might perform better on the mountains than was the case with knackered legs this summer.

I’ve lost count of the number of times I’ve been out there – it’s becoming a challenge for the routemeister, although I doubt I’ll ever get tired of the Col de la Colombière, the Plaine Joux, the Joux Plane and the Col de la Pierre Carrée (‘my’ Col having being the first, and still only, person to ‘everest’ it!).

Rotterdam Marathon

Although it’s early in the training I was thinking about target setting for April’s marathon in Rotterdam.

Initially, my main aim was to break 4 hours, as I did (just) when I ran my two previous marathons in 1998 and 1999. However, the first four weeks of training are making me reassess that. 

The current London Marathon ‘good for age’ for a 44 year old male is 3:05. I don’t suppose that’s changed much since I ran in 1999 as a 44 year old, but I was probably 50 minutes outside it then. Although I’ve kept reasonably fit through cycling over the last 8 years, what on earth makes me think that I might now be within 15 minutes of the ‘good for age’ time for me as a 63 year old?

I’ve never been particularly hung up on the age thing – but that doesn’t feel like a sound basis for ignoring it completely. I seem to have been assuming that I will run the same time as if the intervening 20 years just haven’t happened!

They might change but, for now, the targets are:

• Minimum target is to run all the way and finish without injury or undue trauma
• Beyond that, sub 4:15 is a realistic(?) target
• After that, sub 4:00 would be great
• Next, it would be setting a personal best – but that’s a tricky one because I cannot remember what time I did in my second marathon in 1999. My official finish time was 3:56:42 but I can’t remember whether that was an individual time or whether that was from the gun. In 1998 I got an individual finish time, but not start time, and I know that it had taken me nearly 9 minutes to get over the start line – but I can’t remember if that changed for 1999. Let’s say 3:56 will be a pb as I have no evidence for anything better than 3:56:42.
• The extreme wishful thinking would be 3:45 – my London Marathon ‘good for age’ time (though to me it feels way beyond just ‘good’).

The biggest factor will be staying fit, healthy and injury free (including the Achilles tendons) – but, even with all that working in my favour, 4:00 looks like much more of a stretch target than I’d assumed.

Damn.

Confusing lessons from the marathon training so far: Right, wrong, wrong, wrong, wrong, wrong, right for the wrong reason, and wrong.

✔ ✖ ✖ ✖ ✖ ✖ ? ✖

Learning from the marathon training so far (all 3 weeks of it):

1. Right – my guess that a sad consequence of ageing is slower recovery. After 52 miles on the bike on Saturday and 7.5 miles running on Sunday, Monday’s 5 mile run was harder than the speed should have suggested

2. Wrong – I thought my weight would sort itself out quickly once I increased the miles a bit. Sampling a range of possible dishes for last Friday’s dinner party, the dinner party itself and eating left-overs since have given the lie to that notion for the time being

3. Wrong – I though that, at least, I’d be good at rest days and I discover I’m even bad at them – taking a maximum of one a week instead of two

4. Wrong – I thought the speed for a sub 4 hour marathon would be OK but that the endurance would be the problem. I’m not sure about the endurance but it looks like the speed is going to be a bit of an issue

5. Wrong – I thought it would be getting easier, but it isn’t. I know the Greg LeMond ‘It never gets easier; you just go faster’ quote – but I’m not yet getting noticeably faster either

6. Wrong – I thought I couldn’t run on consecutive days because of the Achilles tendons – but I did manage it

7. Right for the wrong reason? – I thought I shouldn’t yet run on consecutive days because of the Achilles tendons … it’s right that I shouldn’t, but it’s probably more because of simple lack of recovery time rather than the tendons

8. Wrong – I thought that, as a rational person, I would be taking sensible decisions, but:

• having identified the need for more rest and recovery time, and not running on consecutive days, and
• having cycled on Saturday and run on Sunday and Monday ….

…. I ran on Tuesday morning (10.64km – 6.6km).

In my defence, the rest of the day was spent at a fine lunch for 18 former work colleagues, hosted by a friend, so it would otherwise have been a complete bust (or ‘rest day’ as more sensible people might call it).

With Wednesday off and Thursday for a gym session, I’ll be ready for my long slow run at the end of the week … or that’s the theory.

Marathon Training Week 3: turbo, run, gym, run, cycle, run – “I don’t know what I’m doing*”

Coffee stop at Coln St Aldwyns in Gloucestershire

I had planned to run on Monday but it was very wet and I’m a bit of a fair weather runner. I have been slacking in my personal trainer duties recently so when my wife said she would run on Tuesday, I decided that I would run with her. Accordingly, it was on the turbo early Monday evening – 21.7km in 45 minutes @29kph (13.53m @!8mph).

On Tuesday, it dawned on me that a good way to do the week’s long slow run would be by simply carrying on for a while after my wife stopped. It worked well (benefitting from the extra day’s rest from running) and I ran for 14.56km (9.05 miles against a target of 8) at a proper ‘long slow run’ pace. It felt pretty easy aerobically but the right Achilles nagged and both quads complained a bit.

As a result, and happily unencumbered by any knowledge, I decided to increase the reps and take a bit of weight off the leg exercises when I went to the gym for an hour on Wednesday. It all felt OK although I arrived with a few aches and pains from Tuesday’s run.

I’m sure I haven’t yet plumbed the depths of the disadvantages of advancing years but a reduced speed of recovery seems to be one of them.

It was back to the gym on Thursday with my usual gym companion. As I’d been there the previous day I decided to use the treadmill and ran for one of the training plan’s required 4 milers – 6.5km at just over 4 hour marathon pace.

It’s been a long time since I did any distance on a treadmill and it brings home how much of running is in the mind. When I run loops on the road, it’s soon easier to carry on rather than turn back – and stopping is rarely convenient. On the treadmill it is always a tempting – and attractively easy – to slow down or stop. I had to dig fairly deep to push on for the whole of the planned run.

It leaves me unsure about using the treadmill – it’s easy to control pace, the footing is safe, the weather isn’t a factor (apart from a hot gym feeling a bit like a sauna) – but it’s boring and mentally tough. It’s noticeable that I’ve done over distance on all my other runs – but I stopped this one promptly!

Perhaps I’ve found the one place where I’d be tempted to use headphones but for now I’ll leave the treadmill for the times when it’s the only sensible way to get a run in.

I took Friday as a rest day – but we had friends for supper in the evening. That meant a late night which wasn’t great as I was on duty as sweep for one of the club’s rides on Saturday morning. It was breezy and a couple of degrees cooler that I’d have liked (probably just under 50℉ – 10℃). I wouldn’t have gone if I hadn’t been ‘on duty’.

I was also caught by some rain for the last 15 minutes – but I enjoyed it and was pleased to be useful. I stayed at the back – more sheep dog than cyclist – occasionally towing stragglers back to the group. We had a very good 84km (52 miles) taken at a comfortable speed, with 733 metres of climbing (2,400 feet). The only downside from the whole ride was finding out Pat’s very unfavourable views on the Rotterdam Marathon – stemming from her run at it 10 years ago in 35℃ (95℉). 

I ran with on Sunday morning for 12.25km (7.59miles) so I had 6 days of exercise, completing the week’s full training plan (with the turbo replacing the running intervals again) plus the Saturday ride as a spare.

Three weeks into the training and so far so good. I’ve not missed a session, even though they haven’t been done at the right times or exactly at the right speeds – and with the interval runs being replaced with tough turbo sessions to protect the dodgy achilles tendons. In fact, I’ve usually managed more than the programme requires and have only taken one rest day a week, instead of two. That’s felt OK so far but I guess I’ll be taking both as the mileage increases.

The right Achilles is still playing up but not getting worse and (whisper it very quietly) it might actually be improving.

Week	Run	Cycle	Gym
1	16.1 m  (25.9km)	9.8 m  (15.8km)	2:00
2	18.5 m  (29.8km)	13.3 m  (21.5km)	2:00
3	20.7 m (33.25km)	65.8 m (105.9km)	1:00
‘Running’ totals	55.3 m (89.0km)	88.9 m (143.2)	5:00

*A familiar chant at UK football grounds (usually directed at the referee) is “you don’t know what you’re doing”. My favourite use of this was when a fan proposed to his girlfriend on the pitch at half-time and, spontaneously, the crowd chanted “you don’t know …”

Run silent, run deep – are marathons (or bike rides) better with a musical accompaniment?

If I want music, appropriate choices will be easy to find

I am a completely talent-free zone when it comes to music. I can’t read music, play an instrument or even sing in tune.

Happily, that doesn’t mean I don’t enjoy the talents of others – from Mozart to Eminem, Mendlessohn to Matthews Southern Comfort, from Bob Marley to Bob Dylan, from Jackson Browne to Led Zeppelin … and many stops in between.

What has got me thinking about this is a number of blogs I’ve read about playlists to listen to while running. It’s not the music choice I’m on about – it’s the very question of running with music.

I guess the case in favour mainly revolves around relief of boredom – there is apparently a study that showed that listening to music enhanced endurance by 15% (whatever that means).

Coming from a cycling background, I’m not used to having music on as I exercise (although I watch TV on the turbo). Out on the road it’s much too important to be able to hear traffic or warnings (and to chat with fellow riders) for me to think about using headphones. Even cycling alone for 550 miles from Caen to the alps this summer, I didn’t take any music with me and didn’t miss it at all. 

Running locally in rural Oxfordshire means a lot of country lanes with no pavements or street lighting so I wouldn’t train with headphones for the safety reasons that also apply to cycling. However, I don’t plan to take music with me on the Rotterdam Marathon next April, even though, of course, it’s on completely closed roads.

The new bone conduction headphones might be the answer to the safety issue but the pathetic weight weenie in me doesn’t want to carry any extra weight in terms of the phones themselves or the music source.

Equally, I want to be a fully aware of what’s going on around me and be an active part of the event and occasion – I don’t want to be detached from what’s going on. I also find it helpful to be able to hear my foot-fall and breathing – both can be useful clues as to how I’m running (usually badly).

I’m perfectly content with my own thoughts and, happily, I do pass the Alanis Morisette test “Why are you so petrified of silence, here, can you handle this …………………………….’.

No, Alanis, I’m not petrified of silence, and yes, I can handle it quite well.

I don’t need headphones to shut me away from it all – or to block out the pain by taking me to a world of my own. I am sure I will be in my own little world of pain at some stage, headphones or not.

I appreciate that I might be missing something here – but for me it’s like the film, Run silent, Run deep.

I doubt that either Clark Gable or Burt Lancaster realised that their 1958 submarine drama would find it’s way into a marathon running blog but I’m sure they’d be pleased.

__________________________________________________________________________

I was really sad to hear of the death of Paul Sherwen – I missed his cycling career but have loved his commentaries on Le Tour for so many years. My condolences to all his family and friends. He was only 62 – a year younger than me.

Gulp.

Marathon Training Week 2: run, bike, gym, run, gym, run … learning the hard way

By the end of the training I’m going to check if I’ve worn a rut in the road

So, second week of training done and dusted. That doesn’t sound much but it’s 10% of the duration of the programme – if only it were 10% of the total training effort required.

After the gym on Wednesday I woke to the usual sore Achilles tendons on Thursday morning – I don’t know if there is anything at the gym that irritates them as I don’t use the treadmill or do any calf raises. 

Despite that, there is modest progress. It feels like the exercise I’m doing is slowing full recovery a little but not causing more damage. It’s a frustrating injury – you go to bed with them feeling quite reasonable and wake after a good night’s rest only to find that they are worse, until they ease up again (if you’re lucky) once you get moving. Generally a good night’s rest improves illness or injury!

There must be a trade off between the benefits of carrying on with the exercise I can do, and the prolongation of the injury – but it feels that the balance is OK at the moment. So, for now, I’ll carry on with the reduced running and increased turbo trainer and gym sessions to compensate.

On Thursday there were weather warnings in place for high winds and rain. I waited until the wind dropped below 40mph and went out for my long slow run of the week – target 7 miles (11.26km).

It was a bit milder than I thought and I over-dressed, but I ran for a windy 8.35 miles (13.43km) at just outside 6 minute kilometres. That’s about 9:45 per mile – surprisingly, faster than last week’s long slow run (which was itself about a minute a mile too fast). Hmmm – must work on pace judgement.

Friday was the only day forecast to be dry for a week or more but, having run on Thursday, I was hobbling and couldn’t take advantage of that with another run – so it was back to the gym for an hour.

To be honest, I’m not sure why I went to the gym – even though I enjoyed it. It was the 5th straight day of exercise and I would have been better taking a rest day but I seem to have a foolish notion that a rest day is a day wasted. I keep running more than the target distances too, perhaps I have some subliminal idea that if I do more now, I can ‘bank’ the extra and withdraw it later when I have to miss a session.

Saturday was wet, but I went for a run. I didn’t resent ‘having’ to do it but it was certainly in the “I think I’ll go now and get it out of the way” category.

I know I should have taken a rest day but that would have meant running on Sunday which, in turn, would have pushed next week’s first run to Tuesday or Wednesday. The target distance was 4 miles but I ran 9.4km (5.85m) at close to 4 hour marathon pace. At least it was faster than the slow run on Thursday.

That’s it for the week. Unless Geraint Thomas phones to ask me out for a ride, or Mo Farrah suggests a friendly run, Sunday is a rest day.

So, all of two weeks into the training programme, what have I learnt so far?

• I’m so pleased to have made a start
• I quite like running, but not in high winds – at least with hills you can see why it’s hard
• If it’s cold or wet, I like running better than cycling
• Running is slow – it seems to take forever to get to the end of a long straight road 
• My Achilles’ aren’t up to more than two or three runs a week
• If turbo intervals will adequately replace a run, I’ll be OK for now
• My muscles are generally OK – but the quads are starting to protest 
• My cyclist’s puny upper body complains a little after the gym
• My joints all seem to be bending in the right places but are creaking a bit
• Cross-training in the gym is good
• Rest days are more than just doing nothing – rest is an essential part of training
• The Rotterdam Marathon in April feels like a proper challenge
• I want to break 4 hours
• I’m old enough to know better.

Week	Run	Cycle (Turbo if no ‘R’)	Gym
1	16.1 m  (25.9km)	9.8 m  (15.8km)	2:00
2	18.55 m  (29.85km)	13.3 m  (21.5km)	2:00
‘Running’ totals	34.65 m (55.75km)	23.1m  (37.3km)	4:00