training
Training
A weekly running log.
The week
week ending 01 nov 2026Return week after the stated calf break: 65.6 km in 4 runs, no calf or shin symptom in any Strava description, but HR at pace sits above every pre-break comparable and the ≤3:30 band is still 1 km — continuity at goal pace remains unshown with 7 days to the relay.
- runs
- 5
- distance
- 65.6 km
- time
- 5h 46m
- elevation
- 334 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| tue 27 oct | Lunch Run | 6.7 | 33:54 | 5:05 | 140 | 36 e |
Return run after the stated 10-22 → 10-26 break. Easy 5:05/km, 4 stops (38:01 elapsed). Athlete-reported: upper-calf tightness min 3–12, then nothing; faint awareness at the right inner shin at the end. 24.6 °C. | ||||||
| wed 28 oct | Herdsman++ ☕️ | 21.0 | 1:37:58 | 4:40 | 159 | 135 e |
21.0 km: 8.67 km at 4:33.5 (HR 162, 128 m up, max 185 sustained on a climb), coffee stop ~18 min, ~4.3 km easy, then a progression closing 4.05 km at 4:14.9 (HR ~170–176). 15 °C. | ||||||
| fri 30 oct | Cottesloe ☕ | 16.8 | 1:24:05 | 5:00 | 160 | 117 e |
3.64 km at 4:07.1 (HR 162.1), ~4 min break, 4.12 km continuous at 4:00.6 (HR 173.2, max 184, 182 spm), coffee, then 6.87 km at 6:03/km, HR 159 — soft sand by inference. 15 °C, 88% RH. | ||||||
| fri 30 oct | Lunch Weight Training | 37:00 | ||||
37 min; no exercise data in Strava. ~5.4 h after the morning's tempo blocks. | ||||||
| sun 01 nov | Morning Run | 21.1 | 1:33:21 | 4:25 | 157 | 125 e |
418 m at 3:30.3, then 3 × 1 km at 3:30.8 / 3:34.4 / 3:40.0 (HR 175.6 / 175.8 / 177.0, max 184), 60 s running floats; then 5 × 1 km at 4:06 / 4:12 / 4:04 / 3:58 / 4:05 (HR 164–168), 60 s floats. 15 °C, 90% RH. GPS basis. | ||||||
good
- Running resumed on 10-27 as planned and built to 65.6 km / 4 runs / 5:09:18 moving / 334 m (running only) with two quality sessions. No calf, shin or numbness mention in any description (they carry only auto-generated text, so silence is not a clearance). Compensation proxies at quality pace sit inside or better than the pre-10-06 baseline: 11-01 reps 188 / 186 / 184 spm and speed-per-watt 0.0102 / 0.0101 / 0.0092; 10-30 4.1 km block 182 spm, 0.0096 (baseline 09-22: 182–184 spm, 0.0091–0.0098). Inference; there is no left/right data.
- 11-01: 1 km at 3:30.8 (HR 175.6) — the first ≤3:31 km since 10-16 — plus a 418 m opener at 3:30.3; 1.41 km at ≤3:31 for the week on GPS basis. The same run held 5.19 km unbroken (laps 2–10, running floats) at 3:54.8 and then 5 × 1 km at 3:58–4:12, HR 164–168.
- Durability unchanged: 10-28 closed a 21 km run with 4.05 km at 4:14.9; 10-30 ran 3.64 km at 4:07.1 then 4.12 km continuous at 4:00.6 two days later.
note
- HR cost at pace is higher than every pre-break comparable: 11-01 1 km reps 3:30.8 / 3:34.4 / 3:40.0 at 175.6 / 175.8 / 177.0 (09-08: 3:26–3:30 at 172–176); 10-30 4:00.6 continuous at 173.2 (10-01: 8 km at 3:56.1 at 167); 10-28 closing 4 km at 4:14.9 at ~170–176 (10-08: 4:12 at 156–159). The rise predates the break (10-20 3:39 at 183.7 in heat; 10-21 3:50 at 180.6). Confounds: 5 days without running 10-22 → 10-26, two low weeks (61.9 and 37.8 km), an undulating coastal route on 10-30. An unfavourable cost at slower-than-goal pace is real evidence; its cause can't be separated from these data.
- 11-01 rep fade 3:30.8 → 3:34.4 → 3:40.0 while power went 465 → 462 → 493 W and cadence 188 → 184 spm: rep 3 cost ~10% more watts per m/s. Terrain or GPS on that part of the Lake Monger loop, or fatigue — not separable (wind ~4 km/h).
- Continuity bands: ≤3:30 nothing strictly (3:30.3 over 418 m, 3:30.8 over 1 km — GPS basis, ~1% long on road would put both slower); ≤3:42 and ≤3:47 1.0 km each (11-01 reps). No band record moved: 1 km / 3.0 km / 5 km stand.
- Sequencing (freshness observation, not an injury flag — no symptom reported): 6.66 km return on 10-27, then 21.0 km with ~13 km at moderate effort the next morning; 37 min of strength at 12:17 on 10-30, ~5.4 h after that morning's 4.1 km block and ~41 h before the 11-01 rep session. 10-30's post-coffee 6.87 km at 6:03/km with HR 159, cadence 176 spm and altitude 0–2 m reads as soft-sand running (inference) — not a pace datum.
- Also logged: rides 10-26 3.2 km and 29.7 km (62 min, 238 m, relative effort 38) on the last day of the planned break; nothing logged on 10-25. Two 8-min mobility sessions (10-27, 11-01).
watch
- Race day is the readout: Fremantle relay 10 km leg, Sun 8 Nov, 7 days out. Projection 35:10–36:00 (was 35:00–35:45), moved by the 10-30 and 11-01 HR cost; low end rests on the HBF half (34:42–35:14, five months old), slow end on post-break training. Any run before the race at a known pace — 4:00–4:12, or 3:30 reps — shows whether HR has come back toward the early-October baseline (4:00 ≈ 167, 3:30 reps ≈ 172–176), and that is what separates the two ends. Calf and shin state is an input the data can't supply.
5 weeks
28 sep 2026 to 01 nov 2026 · 35 days- runs
- 25
- distance
- 368.8 km
- time
- 30h 19m
- per week
- 73.8 km
| week ending | km | Δ km | runs | time |
|---|---|---|---|---|
| 04 oct | 93.5 | · | 6 | 7h 11m |
| 11 oct | 110.0 | +16.5 | 7 | 8h 48m |
| 18 oct | 61.9 | -48.2 | 4 | 5h 01m |
| 25 oct | 37.8 | -24.1 | 3 | 3h 32m |
| 01 nov | 65.6 | +27.8 | 5 | 5h 46m |
12 months
01 dec 2025 to 01 nov 2026- runs
- 258
- distance
- 4085 km
- time
- 325h 59m
- per month
- 340 km
| month | km | runs | time |
|---|---|---|---|
| dec 2025 | 324.4 | 18 | 26h 02m |
| jan 2026 | 300.8 | 19 | 23h 46m |
| feb 2026 | 351.5 | 22 | 28h 14m |
| mar 2026 | 473.1 | 28 | 37h 34m |
| apr 2026 | 465.0 | 25 | 37h 30m |
| may 2026 | 350.5 | 23 | 29h 01m |
| jun 2026 | 346.4 | 24 | 26h 32m |
| jul 2026 | 456.9 | 30 | 35h 13m |
| aug 2026 | 343.7 | 21 | 25h 45m |
| sep 2026 | 354.7 | 26 | 30h 04m |
| oct 2026 | 297.2 | 21 | 24h 45m |
| nov 2026 to 01 nov | 21.1 | 1 | 1h 33m |
- fitness
- 65
- fatigue
- 58
- form
- +17
- as of
- 01 nov 2026
- fitness, 42-day average
- fatigue, 7-day average
- the gap, fitness minus fatigue
| month end | fitness | fatigue | form |
|---|---|---|---|
| dec 2025 | 61 | 83 | -21 |
| jan 2026 | 56 | 53 | -4 |
| feb 2026 | 62 | 55 | -1 |
| mar 2026 | 76 | 82 | -8 |
| apr 2026 | 83 | 87 | -7 |
| may 2026 | 79 | 78 | +12 |
| jun 2026 | 72 | 52 | +25 |
| jul 2026 | 81 | 92 | -15 |
| aug 2026 | 72 | 63 | 0 |
| sep 2026 | 71 | 79 | +3 |
| oct 2026 | 63 | 46 | +11 |
| nov 2026 | 65 | 58 | +17 |
The curve runs on a heart-rate estimate recomputed the same way for every session, not on the stored load column. That column carries the numbers each source reported, and the two sources are on different scales, so feeding the mixture to the model would put a step at the seam between them and draw a fitness jump that never happened.