Sleep

Gold Coast Marathon - 7 Weeks to Go

In simple terms I have not been getting enough shut-eye at night during this campaign and a recent facebook post highlighted this fact to me. So the theme for this week is 'Sleep' with a view to making sure I get more of it. Sunday night was not so great but last night was much better. I need to make sure I get more, more, more!!

Tuesday 20 May

My legs today were still a bit sore/heavy from Sunday's long run which seems to be the case each week. Ideally I would have another day of no running prior to my speed work but the schedule does not allow for it hence I go in to these sessions a little off. Surprisingly I have been making good times each week and feel good that I am able to run effectively on tired legs.

Today I did another 'Street Speed' session, comprising 3 sets of 2x1200m with 2min between reps and 4min between sets. I laid out a 1200m course on the bike path beside the Yarra River, more or less between Punt Rd and Swan St. Easy! Of course, as is the case with Street Speed, conditions are not identical in both directions and today there was a reasonable wind blowing from the north-west so a headwind out and a tailwind back. Notional target was 4.47 for each rep.

I took the first (out) lap conservatively to try to judge pace and, even with the headwind, was pleased to make it in 4.46. The first return lap was way quick in 4.34. After a long break the next two were more even in 4.39/37; and the final two in 4.40/38 so slowing down a fraction. Average time was 4.39 and my HR was nice and high (170+) for much of each rep. Overall a very satisfying day out!

Friday 23 May

Wednesday night was, as always, Nike Run Club night and I had another really fun time leading the 5k @6min/k group with Sapna. Before we headed out I said to her that we should try to get the biggest group of the night. Well, you should be careful what you wish for, cause we must have had 60+ people in our group as we set off from Fed Square. Gulp! Not much you can do with a group that big except hope everyone stays safe, finds their way home and has fun!

Once we got to the Tan Track and I described the simple "full lap then return home the same way we came course" I lost about two-thirds of the group - off the front! No big deal. I ran a very even pace, returning home with a group of about five (!!!) in exactly 6 minute k's. At least we had fun! I also had a request from Marie to lead her group next week as it will be her last Run Club before returning home to Germany. How cool - now I'm getting requests too!

On Thursday came the Big Decision. After reviewing my training so far and how I am responding to it I have decided to up the ante and reset my time goal for the race. Whereas it was a 3:24 target time, with training paces to match; it is now a 3:17 target with associated training pace changes. I am running all my intervals faster than last time (2009) and am feeling good on the long runs - even if the pace has been slower than previous. So target marathon pace is now 4.40 m/k and I am sure I can make this happen. I'm not ready to start getting slower with age and think with a sensible approach I can still run faster. I will monitor my training, especially the long runs, and see how I go. But for now, I am feeling good and optimistic about the chances of running a 'PB' on the Gold Coast.

Which brings me to today's run, the first with the new/faster training pace. And what a doozy to begin with. Today was the first marathon pace session and a ten miler (16k) at that. I ran this from home in the evening with two laps of my 8k course to North Rd and back to South Rd. I have done this many times and so had a good set of comparison times. My plan was to start easy and gradually pick up the pace; not trying to run too fast and turn it into a tempo run.

Which is a bit easier said than done as this pace was, up until yesterday, my long tempo run pace! And, to be honest, it kinda felt a bit that way. Not super-hard by any stretch, but no walk in the park; and certainly not something I'd want to keep up for 42k (at least not today)!

I ran the first 8k in 37.18 min @4.39 pace (HRAvg 146) and felt good. The second 8k a bit harder and faster in 36.48 min @4.36 pace (HRAvg 154). Overall was 16.2k @ 4.38m/k and I felt ok. Again, not easy, but not hard. Interestingly, for my last build up in 2009 my equivalent session was slightly slower and, more importantly, I had the same feelings then about how the pace felt. So I think this augurs well for the road ahead.

Sunday 25 May

After last week's very long run of 33.7k today was much shorter at 'only' 24k in length. Truth be known, I found it difficult to get out the door this afternoon. Not that I was lacking motivation, just felt a bit "bleh" and so running for two hours was not at the top of the list of fun things to do. After a ride with Brooke this morning to the cafe I did not run until later in the afternoon, leaving about 3.30pm which would mean I would get back home just after sunset.

The target pace was Mara Pace +12 sec (4.52m/k) so a reasonable step up in speed to my previous long runs too, but I knew I could run this ok, the thing would be how hard would I have to go to do so. I ran an old favourite course, down South Rd to the beach then along the foreshore to Point Ormond and return. There was a moderate north-west wind which meant a headwind from 6-12k.

When I had previously run long on this course I'd always try to ensure I had a minute or so "in the bank" for the inevitably slower return up South Rd. Today I tried the "Weeks-method" of running an even pace and just pushing a bit harder when needed to maintain target pace.

The first 6k is mostly downhill and I went through this in 28.51 min (4.48 avg pace) largely just trying to find the right tempo. All good so far as you'd expect. Along the beach and into the wind which was noticeable but not super-bad and the next 6k went by in 29.04 min (4.50 cumulative avg pace). Making the turn at Point Ormond I was happy to pick up the tailwind and it was a bit easier. The next 6k was an almost identical pace of 29.07 min and I was still averaging 4.50 m/k for the journey. At this stage I was really happy: pace was right on target, I had been running really even splits and doing so without any gel.

I figured with 36 sec to play with (18k x 2sec/km) I could still run 4.58's up South Rd and finish on target. The 19th km took 5.05 and so I was immediately down on that plan and facing a blowout. Not that I felt bad or anything, I'd just slowed coming up the incline. Time to refocus, which I did and the next km was back on 4.52 with HR still operating in the 143-146 range that it had been for almost the whole run. Time to pick it up ... which I did with the next two k's both in 4.43 (HR up to 150). From the Nepean Highway I ran steady to home; covering the final 6k in 29.17 and the whole 24+km in 1:56.31 @4.51 pace.

Compared to my equivalent run from 2009 this was the same pace, but much more even splits and a faster last 6k. Just perfect!! A great end to the week.

Training Program:
Full session details for my whole training plan are here.

Strava links for the week:
Tuesday - Street Speed 4 11.8k @4.25; Yarra River 6x1200's
Wednesday - Nike Run Club - 5.7k @6.00; comfortable lap of Tan
Friday - Marathon Tempo 16.2k @4.38; night run at home
Sunday - Point Ormond 24 24.1k @4.50; long run along beach

Weekly Summary:
Week 8 (this week): 4 runs, 57.7 km, 4 hrs 37 mins
Week 7: 4 runs, 60 km, 5 hrs 10 mins
Week 6: 4 runs, 54 km, 4 hrs 36 mins
Week 5: 4 runs, 46.3 km, 3 hrs 57 mins
Week 4: 5 runs, 71.7 km, 6 hrs 24 mins   (biggest week ever!)
Week 3: 4 runs, 57.7 km, 5 hrs 9 mins
Week 2: 5 runs, 48.6 km, 3 hrs 51 mins
Week 1: 4 runs, 41 km, 3 hrs 28 mins
Total: 34 runs, 437.0 km, 37 hrs 12 mins

Feel Strong

Gold Coast Marathon - 8 Weeks to Go

My motto for this week is 'Feel Strong' which is something I have not done in a while. I was asked by a friend and would-be first time marathoner if feeling run down and sore was considered normal for marathon training. I surmised this was often the case, but should not be. So this week I wish to get that strength back and feel good about my running.

Wednesday 14 May

After an average long run on Sunday on what I consider to have been a difficult week (ie, not running the best) I was keen to have a good week. As much for the mental side as the training side. And not wanting to repeat the double-shot Wednesday of last week I made sure I got out on Tuesday to do my first session for this week.

One of the things I've been happy to do - and actually enjoyed doing - this time round, is my 'Street Speed' sessions which would otherwise have been track repeats. Not that I've avoided the track but I am just as happy doing them on a road or a path; even if it is uneven, or has an uphill/downhill. Who cares! At the end of the day, the fundamentals of the session remain and I get to avoid some of the monotony of running around in circles all the time. It also means I've been able to run in the daytime at work whereas I'd otherwise have to run at night :-(

Yesterday was Street Speed #3 and I chose to run it on one of my favourite loops along the Yarra River. This is quite varied terrain - mostly flat with some ups and downs, twists and turns. The main set consisted of four intervals: 1600m (400m rest), 3200m (800m rest), 800m (400m rest), 800m. I know I have target times for each interval but given the terrain I was less worried about this and tried to run each one as hard as possible whilst maintaining something for the next one.

I did the first 1600m in 6.23min which was pretty fast (and quicker than I'd expected to run). My legs were still a bit sore from Sunday, but strangely felt better when I ran! I followed this up with a 3200m rep in 13.36min. This only became hard in the last 500m which is where the track is being worked on and you zig-zag along gravel, uneven surfaces and onto the road. So again, pretty happy with this - but quite tired! I ran each of the two 800m reps in 3.11min so an ok pace to finish with. Overall I was very pleased with this session and glad to have it done on Tuesday.

Tonight was Nike Run Club and I was leading the 5k beginner group, so a very easy lap of the Tan Track at 7.21m/k pace. A genuine recovery run. I am looking forward to the rest of this week!

Friday 16 May

Last night I went ten-pin bowling with my team for a social function. Today my glutes were sore from the repeated lunges :-(  Aargh!! Nothing really bad but not ideal on a week where 'feeling strong' is the mantra. Oh well. At least the sun shone and it was another beautiful, if a little windy, day for Friday Tempo Time.

The program today was something which on paper looked pretty easy, being 'only' a 7k @4.32m/k tempo run with warm-up and cool-down. Running along my now favourite Yarra Trail I knew exactly where I'd be going and when it would be hard or easy. My real objective today was to try to run as evenly as possible. Applied practically it means running an even heart rate as the splits will naturally vary a little with the terrain.

I mostly achieved my goal today. Excluding a faster first km (often happens until you dial into the pace) and a slower third km (which takes in the main ups-and-downs) it was pretty even, with the remaining five km within a range of 4.26-4.34. The last part was hard into a headwind along the river, but not too bad. All in all a good session.

Now if I could just get rid of these cold symptoms which are developing I'd be a happy man.

Sunday 18 May

'Feel Strong' is what I wanted for today's long run and, by and large, that is what I had. Sometimes you can tell from the first 100m whether you'll have a good day or bad and today the sensations were all good right from the start. The core program had 32k @5.09 on the menu with Rob O'Donnell's variation being to extend that out to 3 hours with no set pace. I designed a big lap of 33.7km heading into the city, along the Yarra and back down to home and figured this would probably take me three hours to complete.

My aspirational objective was for two things: (a) after an easy run to the Yarra pick up the pace for 5-10k to something near ~4.50m/k; and (b) complete the first 32k @5.09 so I could feel like I completed the original session as designed.

Conditions today were nice and sunny, but with a reasonably strong north wind, which meant a headwind for the first 15k, cross-tail wind for 12k then tailwind home. Probably ideal to be honest. The course took in roads and paths I am very familiar with from running and riding to work so that was good too.

The first 15k was pretty comfortable, averaging 5.05m/k and a gentle HR average of 138. If every 15k was this easy then running would be a breeze! Through the next 12k along the bike path I picked up the pace to 4.55m/k (HRAvg 149). I was really happy with this, not quite 4.50 pace, but a noticeable difference and held for the whole stretch. By the time I turned off the path I'd done 27k @5.03 and it was time to 'kick in the clutch' and cruise home.

I went through 32k @5.08 pace so goal accomplished there and after completing the last 6.7k @5.38m/k (HRAvg 146) I reached home in just over 2:54 hrs, so close enough to goal (b) being achieved. More importantly, I felt tired, but not trashed which is a big improvement.

Nutrition wise, I tried a couple of different things today. As I did not start till 1pm and I had not eaten lunch I had one gel just before I began. About an hour before this I'd eaten some beetroots too (don't want to miss out on any benefits from the latest sports nutrition fad!). During the run I had two gels at 1 hour and just over 2 hours. All seemed ok.

So very happy with this run and with the week just completed.

Training Program:
Full session details for my whole training plan are here.

Strava links for the week:
Tuesday - Street Speed 3 10.3k @4.34; Yarra River intervals
Wednesday - Nike Run Club 5.4k @7.21; very easy lap of the Tan
Friday - Tempo Time 10.5k @4.39; 7k @4.30 on a windy day
Sunday - Big Lap 33.7k @5.10; long run with fast bit in the middle

Weekly Summary:
Week 7 (this week): 4 runs, 60km, 5 hrs 10 mins
Week 6: 4 runs, 54km, 4 hrs 36 mins
Week 5: 4 runs, 46.3km, 3 hrs 57 mins
Week 4: 5 runs, 71.7km, 6 hrs 24 mins   (biggest week ever!)
Week 3: 4 runs, 57.7km, 5 hrs 9 mins
Week 2: 5 runs, 48.6km, 3 hrs 51 mins
Week 1: 4 runs, 41km, 3 hrs 28 mins
Total: 30 runs, 379.3 km, 32 hrs 35 mins

The Middle Ages

Gold Coast Marathon - 9 Weeks to Go

Thursday 8 May

I've now entered "The Middle Ages" for my marathon program. These weeks are when you transition from ramping up the program to the long, hard sessions that set you up for race day success. It is during this period that you truly find out whether your dreams are likely to become reality ... or if they'll crumble and need to be replaced by more modest ones. Avoiding injury, staying healthy, maintaining motivation - these are the day to day challenges.

After completing the Great Train Race last weekend my legs were pretty tired so instead of running on Tuesday I reverted to doing my first training session on Wednesday. Which, of course, presented its own issues as I do Nike Run Club Run Leader on Wednesday nights. What to do, what to do, what to do ...

Originally I planned to get out and run in the early morning, but with work requirements (ok, and me not wanting to run at 6am) this was sidelined. Plan B - run at lunchtime. Hmm, that too was kiboshed with some last minute meetings scheduled. Plan C - do Nike Run Club and then do my speed session afterwards. Not my favourite plan ever - but this would have to do.

Thankfully I was set down for only 5k at Run Club this week which acted as a good warm up. Unfortunately, by the time I arrived back home it was very cold and a bit windy. So, at 8.30pm, a very hungry me left home to go out for some 'Street Speed.'

The intervals this week were two sets of 6x400m with 1.30 RI between reps and 2.30 RI between sets. I decided to run these along Purtell Street just near home. It is well lit, has no side streets and a good road surface. Of course, it also has cars going up and down - thought at this time of night thankfully not many. As I subsequently found out, my 400m stretch of roadway was actually ~410m and has a 1% rise (or fall) from one end to the other. As luck would have it, the rise was into the prevailing wind last night and the fall with the tailwind.

All of this made for uneven times, and obviously not very comparable to a lap of the aths track, but that is the essence of 'Street Speed' - it should be more organic than the strictly controlled environs of a track.

The first set of six had 'up' times of 1.31, 1.29 and 1.30; and 'down' times of 1.22, 1.23 and 1.22. After the long break between sets it was 'up' times of 1.29, 1.31 and 1.30; and 'down' times of 1.23, 1.24 and 1.24. I was very pleased with these times and how even they were with only a 2-sec spread from best to worst in each direction. Suffice to say I was exhausted after completing my second session for the night and have felt pretty sore today, especially in my left calf/achilles.

Friday 9 May

After Wednesday night's dual run sessions my legs have been absolutely thrashed. Two days on and my left achilles has been a bit sore, calves are both sore and even quads are feeling the pinch. I've had only modest recovery from those runs and today was a real stretch.

This was a repeat of a session I did three weeks ago so I was keen to see how I'd progressed. The first 4k of the tempo set also covers a Strava segment I was keen to achieve the 'CR' on so I had a little extra motivation.

During the warm up I wasn't actually sure if I'd be able to pick up the pace at all for the main tempo run; but, at the appointed time, I ramped it up and began to run a bit faster. It was quite windy today so I was pleased that my km times were quite even, being 4.18/19/18/16/23. Perhaps I was too keen to get my 'CR' (which I did) and hence the last km was a bit slow. Actually, given the target pace was 4.23m/k maybe the first 4k were too fast??

Anyway, goals for the session essentially achieved, but legs really sore, and I wonder at what cost. Sunday's long run will tell!

Sunday 11 May

The note above was right - today's run did tell just how much a toll this last week had taken. I didn't ride yesterday - the rain was pouring down and I needed all the rest I could get. Even today my legs were still sore before I started.

It was a beautiful morning when I headed out, nice sunshine and no wind. Unfortunately, within 500m my right popliteus was giving lots of grief. The last time it was really bad was when I did my 28k run a few weeks back wearing the same Pegasus runners. After a couple of km it had not settled down so I looped back home and changed into my trusty NB 880's. Almost immediately it got much better.

I have resolved not to run in these shoes again. I'm a believer in the adage there's no bad shoes, just shoes that are bad for an individual. These Pegasus kicks are very highly rated - but for some reason my popliteus is extremely unhappy with them. So with less than 10hrs wear they will be retired.

Back out onto the road and though my popliteus was a lot better it was not perfect. My feet were slapping the ground, I had little rhythm and just did not feel good. My mojo was gone. Which is not ideal when you have 30k or so in front of you.

Following my physio's modified plan today would be a 2:40 run for time (not the 29k @5.09 pace per the original plan). I think this worked well for me today as it meant I was not too fussed that my pace was a bit slower than I'd have liked. It would have been very hard to meet the original objective so the new one was good to have.

Splits were reasonably good to 15k just past Black Rock (averaging 5.13m/k to here). The next 12k, including the 'lumpy bit' around Beaumaris slowed noticeably, averaging 5.36m/k for this stretch. The last 3.1k were a crawl at only 6.03m/k. Not ideal, and not nearly as good as I felt for the last part of my 31k run a couple of weeks ago, but not to worry. An overall average pace of 5.28m/k so still in the right ballpark and for a run where I just didn't have it not too shabby! (Two gels today, at 1hr and 2hrs in to the run.)

The week ahead will be interesting. The distances ramp up again and I need to start feeling better about them. Let's see!

Training Program:
Full session details for my whole training plan are here.

Strava links for the week:
Wednesday #1 - Nike Run Club 5.7k @5.07; cruisy lap of the Tan
Wednesday #2 - Street Speed 2 7.7k @4.25; 12x 400m
Friday - Tempo 5k 10.4k @4.41; Yarra River, hard 5k
Sunday - Run Done Hard 30.2k @5.27; Mentone

Weekly Summary:
Week 6 (this week): 4 runs, 54km, 4 hrs 36 mins
Week 5: 4 runs, 46.3km, 3 hrs 57 mins
Week 4: 5 runs, 71.7km, 6 hrs 24 mins   (biggest week ever!)
Week 3: 4 runs, 57.7km, 5 hrs 9 mins
Week 2: 5 runs, 48.6km, 3 hrs 51 mins
Week 1: 4 runs, 41km, 3 hrs 28 mins
Total: 26 runs, 319.3 km, 27 hrs 25 mins

Recovery

Gold Coast Marathon - 10 Weeks to Go

The theme for this week is recovery. After a massive (well, for me anyway) week of over 70k last week I need to get some freshness back into my legs. The program is almost one-third through and I have survived the "shock tactics" of the big ramp up in distance and intensity without getting sick (touch wood) and with only the hint of an injury. So with a suitable recovery this week I will be well placed to push on through the next big phase of training.

Tuesday 29 April

Today's weather was only going to get worse so I decided to bring my running gear to work and try to get out at lunch time to do my track session. Unfortunately by that time it was already raining, but what the heck, at least it was daylight :-)

At the site of the old Olympic Park, now Collingwood's training venue the Westpac Centre, is a footy ground with a 3-lane track around the outside. The track itself is really nice and since it's close to work I decided to go down and run there.

Westpac Centre Athletics Track - Source: PILA Group

As best I can estimate - without a trundle wheel or a quality satellite map - the track is probably 500m in length. There are various markings on the track, but none that I could see which definitively tell me how long it is. And given that Garmin watches are ok in straight lines but not so good at measuring circles I think this is probably about right.

In any case, I started at the big light tower (right of photo above) where there's a 200m marker and ran till I got to another marker (goals at the far end) after about 3.08min which I estimated would be 800m based on my normal pace. A bit agricultural but probably close to the mark.

The plan was for a 1.30min rest interval but this was replaced by a ~200m walk back to the start point before beginning the next rep. Though my legs didn't feel too bad I think they are actually a little 'soft' after my big week last week. The 800's were done in 3.08/07/13/10/13/14 so a little slower than planned but still ok. As always, great to get the session done!

Friday 2 May

End of the working week and another two runs completed.

On Wednesday night was the weekly Nike Run Club. Once again I was leading the 10k @7m/k group, this time down the back and had ace fun chatting away for the whole run. It is great getting to hear the stories of some of the run clubbers!

Last night I met up with my physio Rob O'Donnell at Southern Suburbs to get this troublesome popliteus looked at. He did his usual selection of treatments including some ultrasound and gave me a few stretches to do - including a wacky cramp-inducing hamstring stretch. Fun :-(

Whilst there he had a look through my run plan for the remaining 10 weeks and promptly determined that I should increase the duration of some of my long runs. I think i agree with him on this one - so I will be running some of them for time (rather than distance) and will run up to 3.5 hours if all goes well. If nothing else it should make a big psychological difference come race day.

Today I had one of my longer tempo runs to fit in and managed to get out at lunch time - again in the rain - to get it done. This was a 13k run with 10k of Tempo pace in the middle. It's a good track along the Yarra, mostly flat with some small "undulates" and today it was largely empty. My plan was to run the outbound 5k at just on/over target pace of 4.42m/k and the return leg a bit quicker. I did this pretty well spot on - running out to Richmond at 4.44m/k pace; returning to the city in 4.35m/k pace. Overall, finished the tempo section in a 4.39m/k average. So very happy with that!

Just the weekend ahead!

Sunday 4 May

Today was one of my all-time favourite events - the Puffing Billy Great Train Race. Now in its 33rd year, this race from Belgrave to Lakeside at Emerald pits man against machine in a race to the finish. Each year the big unknown is just how fast the train will go, with anything from 51-mins through to 61-mins a possibility.

I've raced this event at least 15 times and beat the train on at least 4 of those occasions prior to today. In the last two years I was once again back to running "under the hour" and with all the marathon training now I was going to go fast ... or be very tired.

Conditions were perfect for running, about 9-10 degrees with a couple of minor showers before the start. National anthem sung from the back of a fire truck by Mike Brady (some traditions live on here) and we were off. I was a bit nervous about how my popliteus would hold out on the first downhill but it was ok and I got off to a good start.

The first 5km is just an hors-d'oeuvres of what is to come with a sharp fall, bigger climb then another fall to warm you up. Gradients here range from -8% to 7% so you are working right from the gun. Past the Trestle Bridge and first crossing ahead of the train so looking good so far. I went through 5k in 20.59 feeling ok.

Then the hill begins! The next 1.9k rises at at average of 5% with solid sections at 9%. I realised that I was not actually feeling so fresh during this section but was determined to make it through the second train crossing ahead of the train whose whistle was a constant reminder of how close he was. I crested Menzies Creek ahead of Puffing Billy but now behind David Weeks who had blasted by me on the hill and left me feeling very slow!

After a super-steep downhill it is time for the long climb up to the fourth and final crossing at Emerald. I was running every tangent on the road to save precious seconds and still the whistle blew. I was convinced that at any time the train would roll on by but never once did I see him. Through Emerald township and up the nasty rise out of town (not steep but at full tilt and late in the race it punches above its weight).

Then the long descent to Lakeside and the finish. Due to rains the course had been changed (ie, lengthened) by about 500m so what would previously have been a comfortable run to beat the train became a nervous dash. On the last steep downhill pinch the guy in front of me took a tumble - crashing down to the ground before rolling and rising straight back to his feet - barely losing a second in the whole manoeuvre. Up to the finish and the clock read 59.08mins which I was very happy with. On the "old" course this would have been closer to 56.53 and - in any event - it was faster than the train. Victory was mine! This never gets old :-)

This year I made sure to get a quick massage before taking the warm option of the bus back to belgrave. Another beautiful morning and a great fast race hit-out. A great end to the week.

Training Program:
Full session details for my whole training plan are here.

Strava links for the week:
Tuesday - Westpac Centre 800's 9.6k @5.00; wet 800's on the odd distance track
Wednesday - Nike Run Club 10k @6.39; cruisy night run
Friday - Tempo 10 13.3k @4.47; another wet day along the Yarra
Sunday - Puffing Billy Great Train Race 13.4k @4.25; fast race!!

Weekly Summary:
Week 5 (this week): 4 runs, 46.3km, 3 hrs 57 mins
Week 4: 5 runs, 71.7km, 6 hrs 24 mins   (biggest week ever!)
Week 3: 4 runs, 57.7km, 5 hrs 9 mins
Week 2: 5 runs, 48.6km, 3 hrs 51 mins
Week 1: 4 runs, 41km, 3 hrs 28 mins
Total: 22 runs, 265.3 km, 22 hrs 49 mins