Thx Ed! 2:39:43
<76kg on the line, great weather (10-12 degrees, light wind). No foot pain or any niggles at all although did have to stop for the loo and lost about 45s, but definitely worthwhile!
Very happy with that. Stuck to the HR plan despite the paces being slower than expected (3:46 Vs 3:43 per km at 140bpm). Felt great through 21k (1:19:40) and then gradually increased the HR up to 150. Planned to go to 160+ at 30k but in the end waited until 37k before pushing (hit 174 by the end and felt like the tank was pretty well empty!).
The other thing I did differently was taking on all nutrition in the first half. I had 100cals every 5k until 21k then ran the last half only on water and felt nicely fuelled and light on my feet.
Now... break time.
After much testing (MRI etc) over the past months it's become clear I have a significantly enlarged left atrium (>40mls/m2 indexed for body surface area if interested!
). Everything else with the heart & cardiovascular system is good so it's not 'dangerous' but is likely the cause of the arrythmia I had in July and could potentially lead to reccurences in the future.
Therefore have decided (with cardiologist) to be on the safe side and completely de-condition for 6-8 weeks to give it a rest (I basically haven't taken more than a couple of weeks off in 8-9yrs!) and see if we can bring the atrium back within 'normal' ranges. Given my lower weight and reduced (i.e no biking) training volume it's possible I could keep it closer to normal ranges even at high fitness level. Will be starting a proper strength/core program and am allowed 2hrs light jogging per week (<110bpm) so shouldn't be starting from absolute zero.
Anyway, will keep you posted and be back (and hopefully not fat!) ready for a new cycle building towards a spring marathon (the 2:39 gives me a good few sub-elite start options