training
Training
A weekly running log.
The week
week ending 20 sep 2026Biggest week since the build and the fastest continuous unit on record: 2,163m unbroken at 3:41.9/km on HR 175.8, twice. Limiter is unchanged — nothing at or under 3:30/km has yet run longer than a kilometre.
- runs
- 6
- distance
- 101.5 km
- time
- 8h 15m
- elevation
- 689 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 14 sep | Weight Training | 35:40 | ||||
35m39s. Strava returns a single unnamed entry for the whole session; no set, rep or load detail available. Duration and timing only. | ||||||
| tue 15 sep | 400m repetitions | 11.2 | 49:38 | 4:27 | 157 | 67 e |
Ladder of 400s in 100 / 99 / 92 / 87s, a 118s float 400, then 8 x 400m in 83-84s (3:27.5-3:30.0/km) off 45s jog floats of ~90-100m, then 2 x ~750m at 3:41 and 3:45/km. Rep HR 168-173, max 184. Fastest 400 83s. | ||||||
| wed 16 sep | Herdsman++ | 24.4 | 2:02:15 | 5:00 | 149 | 148 e |
16.4km at 4:47.8/km on HR 152.6, a 13m36s coffee stop, then 8.0km at 5:26/km on HR 143.0. Biggest easy run since the marathon, entirely aerobic, max 172. | ||||||
| thu 17 sep | 30/30s + 4' / 8' / 4' / 8' | 13.0 | 54:29 | 4:12 | 162 | 78 e |
The week's session and the longest continuous fast running on record. 4 x 30s at 3:14-3:25/km, then 4min 1,088m at 3:40.6/km (HR 170.7/175), 8min 2,163m at 3:41.9/km (HR 175.8/184), 4min 1,097m at 3:38.8/km (HR 172.4/179), 8min 2,157m at 3:42.5/km (HR 178.4/185), floats of 60s and 120s. Then 4 x 30s at 3:13-3:30/km. All work laps had elapsed equal to moving time — unbroken. The 11m40s of stationary time sat entirely in the warm-up. Fastest 1k 3:38, fastest 5k 19:09, fastest mile 5:55. | ||||||
| fri 18 sep | 2 x ~20 minutes | 21.5 | 1:36:59 | 4:31 | 164 | 142 e |
First effort 4,777m at 4:11.2/km moving (HR 171.6, max 182) but split by a five-minute stop with HR to 89, so 14:37 then 5:09 rather than one piece. Second effort 4,504m in 18:03 continuous at 4:00.4/km (HR 169.9, max 181). Nine hours after Thursday's session; HR ran ~10 bpm high for the pace. 17m51s stationary across the run, reason not recorded. Hilly Cottesloe-North Fremantle-Swanbourne route. | ||||||
| sun 20 sep | 4 x 6km, 1km float | 31.5 | 2:16:16 | 4:20 | 156 | 180 e |
Reps 4:15.5 / 4:10.7 / 4:09.5 / 4:09.7 per km on HR 157.3 / 159.2 / 161.2 / 162.1, max 173. Pacing duty at three-hour marathon pace — externally set, so not a fitness reading at pace. Three of the four 6km blocks were fully continuous. Longest run of the year outside the ultra and marathon. | ||||||
good
- The longest continuous block at or near goal pace grew by more than half. Thursday's session held 8 minutes at 3:41.9/km (2,163m, HR 175.8, max 184) and again at 3:42.5/km (2,157m, HR 178.4, max 185), both with lap elapsed time equal to moving time — genuinely unbroken. The previous best on file was roughly 1.4km, a 5-minute repetition at 3:37/km. The 4-minute blocks either side ran 3:40.6 and 3:38.8/km.
- Top-end access at speed was confirmed a second time. 185 peak inside an 8-minute block averaging 178.4 — a max only 6.6 bpm above the block average, which is a physiological reading rather than a strap spike. Last week's 189 in the 600s was the first; this is the corroboration. Heart rate climbed 170.7 to 175.8 to 172.4 to 178.4 across the four blocks, the shape of a real progressive effort.
- 101.5km across five runs, three weeks after a marathon, with four of the five carrying work and no symptom reported anywhere. Wednesday's 24.4km easy ran 4:48/km for the first 16.4km at HR 152.6 — the aerobic efficiency established in the last build has survived the layoff intact.
note
- Thursday evening's session finished around 20:50 and Friday's 21.5km with two ~20-minute efforts started at 05:05 — a nine-hour turnaround between two working runs. It shows in the numbers: Friday held 4:11/km at HR 171.6 and 4:00/km at HR 169.9, where Sunday ran 4:09/km at HR 161. Ten beats of cardiac cost for the same pace, two days apart. Read as residual fatigue, not fitness regression.
- Sunday's 4 x 6km ran 4:15.5 / 4:10.7 / 4:09.5 / 4:09.7 per km — pacing duty at three-hour marathon pace, so the pace was set by the job rather than by intent. 24km of the week's roughly 47km of work sat 40+ seconds per kilometre outside goal-pace range. Useful aerobic load; not a fitness data point at pace.
- Running volume went 43.7 to 84.5 to 101.5km across three weeks. That is a return to build-phase territory in three steps and the fastest ramp in the file. Both dormant overuse sites now have their exact triggers present at once — 400m and 600m repetitions for the left hamstring, and push-off-heavy speed for the flexor hallucis longus — with lifting adding calf and foot load alongside. Nothing reported. The exposure is the observation.
- Friday's run carried 17m51s of stationary time across 21.5km, including a five-minute stop mid-effort with heart rate falling to 89. The reason is not recorded. The first ~20-minute effort is therefore two pieces, 14:37 and 5:09, not one; the second, 18:03 at 4:00.4/km, was continuous.
- Strength work ran once, Monday 12:07, 35m39s. Strava now returns a single unnamed entry matching the full session duration rather than an empty list, so there is still no set, rep or load detail — duration and timing are all the source knows. It sat about 17 hours ahead of Tuesday's repetitions.
watch
- The seam is the whole question now. Seven weeks out, the file contains no continuous running at or under 3:30/km longer than a single kilometre, and the closest approach on record — Thursday's 8 minutes at 3:42 — sits about 12 seconds per kilometre off it. The density and the heart-rate access have both arrived; the unit length has not. Whether a continuous 4-5km at or under 3:30/km appears in the next fortnight is the one readout that would let the projection move on measurement rather than extrapolation.
- Saturday 2026-09-19 was the week's only blank day, sitting between Friday's 21.5km and Sunday's 31.5km. No symptom attached, cause not stated.
- GPS caveat on every split quoted here: measured distance runs roughly 1% long on road, so paces read about 1% optimistic. Thursday's 3:41.9/km is nearer 3:44 true.
5 weeks
17 aug 2026 to 20 sep 2026 · 35 days- runs
- 25
- distance
- 337.7 km
- time
- 27h 45m
- per week
- 67.5 km
| week ending | km | Δ km | runs | time |
|---|---|---|---|---|
| 23 aug | 31.1 | · | 3 | 2h 19m |
| 30 aug | 76.8 | +45.7 | 5 | 5h 44m |
| 06 sep | 43.7 | -33.1 | 4 | 4h 18m |
| 13 sep | 84.5 | +40.7 | 7 | 7h 10m |
| 20 sep | 101.5 | +17.1 | 6 | 8h 15m |
12 months
01 oct 2025 to 20 sep 2026- runs
- 273
- distance
- 4230 km
- time
- 334h 21m
- per month
- 353 km
| month | km | runs | time |
|---|---|---|---|
| oct 2025 | 325.9 | 23 | 25h 12m |
| nov 2025 | 262.3 | 23 | 19h 49m |
| 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 to 20 sep | 229.7 | 17 | 19h 43m |
- fitness
- 72
- fatigue
- 88
- form
- -3
- as of
- 20 sep 2026
- fitness, 42-day average
- fatigue, 7-day average
- the gap, fitness minus fatigue
| month end | fitness | fatigue | form |
|---|---|---|---|
| oct 2025 | 60 | 54 | +4 |
| nov 2025 | 53 | 46 | +1 |
| 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 | 72 | 88 | -3 |
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.