The route we are running in the mine is a 2.33 km path that is run back and forth a total of 9 times.
The elevation of the route is around 2% giving it a elevation of 40 meter. That times 9 gives a total of 360 meters for the entire marathon. Not a lcimbing race but not to be neglected completely either.
I went on strava route builder att found a part of a gravel road, gamla varuträskvägen, where the elevation is the same as in the mine. 40 meters for 2.4 km. It can be seen in the picture below.
Its not completely linear slopewise but I think this is still a very good test track for my purposes.
It's just 5 km from home so I can get there running as well, which is a plus.
I went for a test the other night ran there, ran up and down one time, and then back home - 16 km. Transport I did 5:00 min/km and on the "test track" i did 4:40 min/km. I wanted to feel if the elevation matters and should be considered in pacing.
The results from the track is shown below.
Even though I ended up running a bit faster (4:34 vs 4:39) on the way down my heartrate was 6 bpm lower on average. That's not nothing - so the elevation will probably need to be considered in the pacing. Altough I'm not certain how?
To optimize for steady heartrate ofcourse i would run a bit slower going up and a bit faster going down. But it's not heart and lungs that will limit me (I think) but rather the legs. And legs get worn even more in higher speed going down. So perhaps keep the steady pace and accept higher heart rate going up.
There is no GPS 1100 meter under ground, so I will not have accurate speed measurment on the watch as I'm used to either! I will use the indoor mode, but before that I will need to test that function on a known distance here in training to see how well it works. The one certain check for tempo in the mine will be the time between the turning points. I will likley write a small time to pace conversion on my arm to be able to see if i need to pick up the pace or If I'm good.
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