🎯 Objective
To complete the South Downs Way 100 with steady pacing, strategic recovery, and mental resilience across varied terrain and elevation.
🏃 Athlete Profile
- Name: Gordon Saxby
- Race: South Downs Way 100
- Date:11 June 2024
- Distance: 161.6 km
- Elapsed Time: 29:36:25
- Average Pace: 11:10/km
- Fastest Pace: 6:54/km
- Slowest Pace: 30:15/km
- Elevation Gain: ~3,800 m
- Device: Garmin Forerunner
- Shoes: Not specified
📍 Race Strategy
- Start: Strong and steady, with early splits around 7:50/km
- Mid-Race: Gradual slowdown with strategic pauses and terrain-based pacing shifts
- Night Section: Pacing dipped to 11:30–13:30/km, with several spikes due to aid stations and fatigue
- Final Push: Maintained movement with slower but consistent effort, finishing with determination
📊 Pacing Breakdown from South Downs Way 100 – Gordon Saxby
Leg 1 – KM 1–30
- Average Pace: ~7:50/km
- Heart Rate: ~131 bpm
- Notes: Strong start with aerobic control. Terrain manageable, effort well-paced.
Leg 2 – KM 31–70
- Average Pace: ~8:30–9:40/km
- Heart Rate: ~138–145 bpm
- Notes: Terrain and elevation increased. Strategic pauses and fueling evident.
Leg 3 – KM 71–110
- Average Pace: ~10:30–11:30/km
- Heart Rate: ~122–129 bpm
- Notes: Night section brought fatigue. Pacing dips and recovery breaks helped manage effort.
Leg 4 – KM 111–161
- Average Pace: ~11:30–13:30/km
- Heart Rate: ~117–125 bpm
- Notes: Final stretch marked by slower movement but consistent effort. Mental resilience key.
❤️ Heart Rate & Effort
- Overall Average HR: ~130 bpm
- Effort Zone: Aerobic endurance with slight dips during fatigue
- Insight: Gordon maintained a sustainable effort across challenging terrain and time-on-feet
💡 Key Insights
- Pacing Discipline: Early restraint and strategic walk breaks preserved energy
- Recovery Strategy: Smart use of aid stations and pauses to manage fatigue
- Mental Fortitude: Despite slower final splits, Gordon kept moving and finished strong
- Terrain Adaptation: Adjusted pace and effort to match elevation and trail conditions
🧩 Coaching Applications
- Gordon’s pacing data teaches terrain-based strategy
- Reinforces the value of strategic recovery and mental pacing
- Models how consistent aerobic effort leads to successful finishes
- Encourages athletes to embrace slower splits when needed—movement is key