With two successful 30K+ long hikes completed, I’ve built a solid foundation for my preparation for the 24-hour event. My body is already adapting: while the first 33K long hike left my legs feeling heavy, the second 30K hike felt noticeably better. But what do the numbers say about my performance?

Detailed Data Analysis: Progress Between the Two Long Hikes

1. Overall Comparison

	Long Hike 1 (33.67 km)	Long Hike 2 (30.02 km)	Change
Duration	4:27:49 h	3:51:32 h	-36 min
Pace	7:57 min/km	7:43 min/km	Faster
Heart Rate (Avg.)	136 bpm	127 bpm	-9 bpm
Elevation Gain	517 m	306 m	-211 m
Calories Burned	2675 kcal	2308 kcal	-367 kcal

➡ Key takeaway:

Despite running at a faster pace, my average heart rate in the second long hike was 9 bpm lower, indicating that my body is becoming more efficient. I also felt less fatigued—a great sign of adaptation.

2. Training Efficiency: How Well Did I Manage My Effort?

Heart Rate Zones

Zone	Long Hike 1 (33K)	Long Hike 2 (30K)
Zone 1 (<131 bpm, Recovery)	27% (1:12 h)	47% (1:48 h)
Zone 2 (131-147 bpm, Endurance)	69% (3:10 h)	49% (1:54 h)
Zone 3 (147-166 bpm, Moderate Effort)	4% (0:10 h)	4% (0:09 h)

➡ Key takeaway:

• In my first long hike, I spent more time in Zone 2, meaning my body had to work harder.
• In the second long hike, I spent more time in Zone 1, which suggests my endurance has improved.
• Conclusion: My cardiovascular system is becoming more efficient, allowing me to sustain long efforts with a lower heart rate.

3. Stride Dynamics & Running Economy

	Long Hike 1 (33K)	Long Hike 2 (30K)	Change
Cadence (steps/min)	132	128	-4
Stride Height (cm)	10.4 cm	9.8 cm	-0.6 cm
Ground Contact Time (ms)	348 ms	361 ms	+13 ms
Power Output (W)	191 W	190 W	Stable

➡ Key takeaway:

• Slight decrease in cadence: Indicates a more controlled, less rushed movement—possibly due to improved pacing.
• Slight decrease in stride height: Suggests a more energy-efficient movement with less unnecessary vertical motion.
• Slight increase in ground contact time: Could mean a more relaxed stride as my body adapts to long efforts.

What does this mean?

My movement is becoming smoother and more economical, reducing energy loss and making long efforts feel easier.

4. Energy Expenditure & Nutrition

• First long hike (33K): 2675 kcal burned
• Second long hike (30K): 2308 kcal burned

➡ Key takeaway: My energy expenditure was higher in the first hike due to the longer distance and higher heart rate.

Since I consumed three energy gels per hike (each with 30g of carbs, totaling 90g per session), I might experiment with slightly increasing my intake (e.g., 120g of carbs) to see if it further improves my endurance.

Conclusion & Key Takeaways for Future Long Hikes

✔ My body is adapting: The lower heart rate and better recovery after the second hike indicate improved endurance.

✔ My movement is becoming more efficient: I am hiking more smoothly with less unnecessary energy loss.

✔ My energy management is on track: My fueling strategy worked well, but I may slightly increase carb intake to test its effects.

➡ Next steps:

🔹 Keep incorporating long hikes to continue the adaptation process

🔹 Introduce more trail sections to improve technical hiking skills

🔹 Experiment with slightly higher carbohydrate intake to optimize performance

With these insights, I can refine my training strategy and tackle my next 30K+ hike with even more confidence!