🎯 Objective
To complete a her 1st trail ultra run with consistent pacing, segment focus, and mental resilience—despite freezing temperatures and high humidity.
🏃 Athlete Profile
- Name: Juliet Parker
- Run: NLRC Ultra to The Sea – Guildford, England
- Date: Sunday, 3 March 2024
- Distance: 56.95 km
- Moving Time: 8:16:59
- Elapsed Time: 9:08:42
- Average Pace: 8:44/km
- Elevation Gain: 240 m
- Conditions: Cloudy, 31°F (feels like 29°F), 99% humidity
- Device: Garmin fēnix 7s
- Shoes: Not recorded
- Top Results: 50k – 8:02:20 | Segment – 3rd fastest on Downs Link Birtley Green Bridge–Rooks Hill Bridge
📊 Pacing Breakdown – Juliet Parker
KM 1–10 (Settling In) Average Pace: ~8:20/km Notes: Juliet opened with steady effort, testing terrain and temperature. KM 4 showed a confident surge (7:04/km), suggesting early strength and segment targeting.
KM 11–21 (Mid-Run Rhythm) Average Pace: ~8:30–9:00/km Notes: Cadence and heart rate remained stable. Juliet navigated terrain shifts and fueling windows with control, showing aerobic efficiency.
KM 22–32 (Fatigue & Focus) Average Pace: ~8:30–9:30/km Notes: Pace dipped slightly in KM 26–31, likely due to terrain and energy management. Recovery in KM 32–33 (8:02/km, 8:01/km) showed mental reset and pacing discipline.
KM 33–42 (Segment Strength) Average Pace: ~8:00–9:20/km Notes: Juliet pushed through fatigue with strategic effort. KM 36 and 38 (7:49/km) reflected segment focus and grit in cold conditions.
KM 43–56 (Final Stretch) Average Pace: ~8:50–9:30/km Notes: Despite rising fatigue, Juliet held form and cadence. KM 48 (8:09/km) and KM 55–56 (8:53/km, 8:50/km) showed strong finish pacing.
❤️ Heart Rate & Effort
Estimated HR Zone: Aerobic endurance Insight: Juliet sustained a moderate heart rate (avg. 142 bpm) and efficient cadence (avg. 154 spm), indicating strong aerobic conditioning and pacing control.
💡 Key Insights
- Segment Strategy: Juliet’s top-3 segment result reflects smart effort placement and terrain awareness.
- Cold-Weather Grit: She adapted to freezing, humid conditions with steady pacing and mental resilience.
- Effort Regulation: Despite terrain and fatigue, Juliet maintained consistent cadence and avoided major pacing spikes.
- Coaching Cues: Her run demonstrates the value of segment targeting, aerobic control, and mental resets during long efforts.
🧩 Coaching Applications
- Juliet’s pacing data teaches segment strategy and terrain adaptation
- Reinforces cold-weather preparation and hydration cues
- Models how ultra efforts benefit from mental resets and cadence consistency
- Encourages athletes to identify key segments for strategic effort placement