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