The Anatomy of a 20 Lap Effort

On Wednesday I produced a personal best for 20 laps of Jacob’s Ladder.

It was a warm – no make that hot – morning and being very still it made things tough.

I started at 4:38am, a bit earlier than usual.

My fastest lap was 2:50.15 on lap 6 and my average lap time was 3:08.63.

I took it very easy on lap 1 and then to a lesser degree on lap 2. I really don’t enjoy lap 1 and find it very hard to lean into the pain.

My last 15 laps were done in 45:02 and the last 10 in 30:03. Pretty solid. I’m happy.

Here’s a table with all the lap times.

Lap	Time	Elapsed Time	Comment
1	5:18.42	5:18.42	I hate the first lap. It shows.
2	3:28.17	8:46	Better than the first.
3	3:06.62	11:53
4	3:03.37	14:56	Lap 4 is usually my fastest lap.
5	2:54.26	17:50	Now I'm getting into it.
6	2:50.15	20:40
7	2:53.56	23:34
8	2:52.69	26.27
9	2:50.56	29:17
10	3:31.74	32:49	Had a drink and towel down. Cost 30 seconds.
11	2:56.61	35:46
12	2:56.69	38:42	How's that for consistency?!
13	2:58.47	41:41
14	3:03.05	44.44
15	3:01.47	47:45	Slowing down.
16	3:04.23	50:50
17	3:03.75	53:53
18	3:04.42	56:58
19	3:01.71	59:59	19 in under an hour.
20	2:52.68	1:02.52	Done.