matthew beard quantified self london wednesday 28th august 2013 long run quantification
TRANSCRIPT
Matthew BeardQuantified Self London
Wednesday 28th August 2013
Long Run Quantification
32 miles26.2 miles
Why am I tracking?Utility•More that works (less that doesn’t)•Some tests have training value
Story•Motivation•Sense of progress•Nostalgia / social narrative
Collect data• Course• Distance• Speed
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
June 24-30
July 1-7
July 8-14
July 15-21
July 22-28
July 29-Aug 4
Aug 5-11
Aug 12-18
Aug 19-25
Speed Fitness Distance Endurance
Miles run
5
1012
5h
4h 3h6
mphmin/mile
Marathon
time6
7 8 9
789
1011
Train for pace
5
1012
5h
4h 3h6
mphmin/mile
Marathon
time6
7 8 9
789
1011
Build distance
Collect other dataBiometricsHeight183cm (6’0”)
Weight69.7±0.5 kg (10 st 10lbs)
Sleep6h 36min ± 0h 37min per night
Resting pulse60±3 bpm
VO2 Max47.50±0.70 ml/kg/min
Right forearm26.0±0.0 cm
Waist81.2±0.5cm
Hips92.0±0.0cm
Reaction speed205±19ms
Time (min)
Blo
od
glu
cose
(m
mo
l/l)
0 30 60 90 120 150 1800
4
8
12
16
Hyperglycemia
Hypoglycemia
Diabetes
Oral Glucose Tolerance TestTest date: 3 August 2012Challenge: Lucozade original (410ml)Sample: Capillary blood
What am I feeling when I feel tired?
Hypoglycemia
Hyperglycemia
Diabetes
Blo
od
glu
cose
(m
mo
l/l)
0 m
iles
0
4
8
12
16
Hypoglycemia
Hyperglycemia
Diabetes
Blo
od
glu
cose
(m
mo
l/l)
7 m
iles
0
4
8
12
16
Hypoglycemia
Hyperglycemia
Diabetes
Blo
od
glu
cose
(m
mo
l/l)
14 m
iles
0
4
8
12
16
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
Aug 6
Speed Fitness Distance Endurance
Plenty of blood sugar at half marathon
' 13 Aug2013 Sep Oct Nov Dec Jan
2014 Feb Mar Apr May Jun ' 14
Today
Dartmoor Discovery Ultramarathon (32 miles)
20 miles
20 miles
18 miles
30 miles
15 miles
Marathon
18 miles
Half marathon
Training goals and plan
Plan:
Goals:• Build speed: October half marathon at 9 min/mile pace• Build distance: 10 miles as standard run by January• Build speed & distance: 18+ miles at sub 10 min/mile pace by March• Get used to the way that running feels