{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Down - A Comrades Marathon Podcast","title":"The Comrades Race Roast Every Runner Needs to See","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/b4c1cc0f\"></iframe>","width":"100%","height":180,"duration":1313,"description":"Submit Your Comrades Down Run for Coach Parry to Analyse: https://docs.google.com/forms/d/e/1FAIpQLSfItj9wBJzpriG1crtOvYjYjTN7ifiMMKFG-HEuCtlMUMRdIw/viewform\nShe finished her first Comrades Marathon down run with just over six minutes to spare.\nBut was her race actually well paced, or was she much closer to disaster than the finishing time suggests?\nIn this Comrades Race Roast, Lindsey and Brad analyse a novice runner’s training, pacing, heart rate and race-day execution. She completed nearly 800 kilometres in training, ran a 60-kilometre long run and reached halfway in 5:57 while chasing a sub-12-hour finish.\nThe data reveals where she got it right, where she took unnecessary risks and why going only a few minutes faster in the first half could have completely changed her result.","thumbnail_url":"https://img.transistorcdn.com/n8PLNhC1-V8DUIlmCBHvKCtF27Xw0SRBOaPZqhCIcp8/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9mM2Q5/NmQwYjYzMzViNzAx/MGU1MjZlYmI3ZTA1/OGUwYS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}