target pace 05:20 for first 20km. at 36km Legs cramping on quads, stopped at 37km for stretch, struggled for 5km then at 40 km picked pace up to 5min/km for last 2 km.
Gel every 10km, gatorade at 37km. water and sponges at each station.

compression shorts for Quads. HR low Z3, steady 140 to 150, so aerobic base is ok, muscular endurance needs work.
dont drop off the running group, dig deep and hold on to the end. Visualise the end and the relief.

muscular endurance, aerobic was fine, need to do long runs and practice running on tired legs.


Improved times from 15 years ago, but could do better if quads did not tighten up.