training
Training
A weekly running log.
The week
week ending 11 oct 2026The 3-hour pacing job was delivered inside target on a 110 km week at a markedly lower cardiac cost than the August marathon — and the 10 km continuity criterion is now five weeks without movement.
- runs
- 7
- distance
- 110.0 km
- time
- 8h 48m
- elevation
- 548 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 05 oct | Weight Training | 35:36 | ||||
35m36s. Strava returns a single set named Unknown with a duration only — no exercise, rep or load detail exists. First strength session since 09-21; the 09-28 week had none. | ||||||
| tue 06 oct | 30 min build + 4 × 1.5 min | 15.8 | 1:10:02 | 4:26 | 163 | 101 e |
2.79 km warm-up, then a 30-minute build in two 15-min halves at 4:11.7 (HR 164.9) and 3:57.3/km (HR 170.7) — note 269 s of stoppage across the build, so it was not unbroken. Then four 90 s reps at 3:30.9 / 3:28.1 / 3:25.0 / 3:28.7 per km off 120 s floats, rep HR 182.3 / 175.9 / 178.2 / 177.3, max 187 at 3:25/km. Heat flagged amber. | ||||||
| wed 07 oct | Herdsman ☕️ | 21.2 | 1:45:15 | 4:58 | 153 | 134 e |
21.17 km at 4:58/km moving, 682 s stationary at the coffee stop. 13.35 km continuous easy at 4:51.5/km (HR 159.1) then, after the stop, 3 × 4 min at 4:43.8 / 4:35.4 / 4:31.4 and 5 × 90 s building 4:46 → 4:06, all at HR 134–160. Fastest 1 km of the whole run 4:32 — nothing fast happened. The 181 max is unverified (22 bpm above a 63-min lap averaging 159, no cause). | ||||||
| thu 08 oct | 2 × 20 min | 13.7 | 1:00:12 | 4:23 | 152 | 76 e |
1.61 km warm-up, then 4756.8 m and 4757.44 m in 1200 s each — 4:12.2/km both, lap moving time equal to elapsed time, so both blocks genuinely continuous. HR 155.9 then 159.3; whole-run max 170, the lowest peak of any quality day in the block. Float 1.04 km at 4:47. Windy; run commute. | ||||||
| fri 09 oct | Bridges ☕️ | 12.1 | 57:26 | 4:44 | 149 | 69 e |
12.12 km at 4:44/km moving, 463 s stationary at the coffee stop. 4.82 km at 4:48 then 5.64 km at 4:33.5, HR 147.3 then 148.6. Fastest 1 km 4:11. Genuinely easy; the 176 max came on the freeway bridge climb. | ||||||
| sun 11 oct | Race warm-up | 4.5 | 22:14 | 4:54 | 147 | 26 e |
4.53 km at 4:54/km, HR 147.4 / 163. Fastest 1 km 4:42. The 7.08 m/s max speed is a GPS spike, not a stride. | ||||||
| sun 11 oct | Perth Running Festival Marathon — 3-hour pace group | 42.7 | 2:57:37 | 4:10 | 166 | 266 e |
PACING JOB, not a race: ran the 3-hour group with a co-pacer. 42.677 km GPS (1.14% long) in 2:57:40 elapsed, moving time identical — no stoppage. Avg HR 166.5, max 179; cadence 90.6, avg power 427 W, 154 m of climb. 5 km splits on GPS distance 4:14.4 / 4:10.7 / 4:07.2 / 4:04.0 / 4:02.6 / 4:06.9 / 4:15.5 / 4:12.3, last 2.68 km at 4:18.6. Halves 1:28:27 / 1:29:13; HR by 5 km 161.2 / 164.7 / 165.3 / 166.7 / 169.2 / 166.8 / 167.4 / 170.5. Strava's fastest-marathon best effort inside the file is 2:55:40 for 42.195 km of GPS path. Official chip time not in the file. Effective course pace 4:12.6/km against the 4:16 target, i.e. the job was run slightly inside the clock. No symptoms; quads silent, unlike 08-30. | ||||||
good
- Sunday's pacing job: 42.677 km GPS (1.14% long, matching Sydney's 1.15%) in 2:57:40 on the watch at avg HR 166.5, max 179. That is 6.2 bpm lower average and 10 bpm lower peak than the Sydney marathon six weeks earlier, at 22 s/km slower. 5 km splits on GPS distance: 4:14.4 / 4:10.7 / 4:07.2 / 4:04.0 / 4:02.6 / 4:06.9 / 4:15.5 / 4:12.3, closing 2.68 km at 4:18.6. Halves 1:28:27 / 1:29:13. Best-to-worst spread 13 s/km with no collapse, against 22 s/km and a late fade at Sydney. HR drifted 161 → 170.5 across the race. Official chip time is not in the file; 2:57:40 is the watch elapsed from a 06:00 start.
- Thursday's 2 × 20 min ran 4756.8 m then 4757.4 m — both exactly 4:12.2/km, and both genuinely CONTINUOUS (lap moving time equals elapsed time, 1200 s each) at HR 155.9 then 159.3, whole-run max only 170. The same session on 09-18 ran 4:11.2 and 4:00.6 at HR 171.6 and 169.9. Near-identical pace, 12–16 bpm cheaper, in wind.
- Tuesday's four 90-second reps hit 3:30.9 / 3:28.1 / 3:25.0 / 3:28.7 per km at rep HR 175.9–182.3 with a max of 187 — the fastest reps of the cycle and the second-highest training HR on record, behind only the 189 of 09-10.
note
- 110.04 km over 6 runs, of which the marathon is 42.68 km. Volume sequence 74.5 → 93.5 → 110.0 km. Plus one strength session and four rides (28.5 km, transport). Single blank day, Saturday, pre-race.
- Strength resumed Monday 10-05 at 35m36s, about 23 hours before the week's fastest running, and six days before the marathon. Strava carries no exercise, rep or load detail for these — only the duration; that detail does not exist in the source.
- Wednesday's post-coffee structure was soft: 3 × 4 min at 4:43.8 / 4:35.4 / 4:31.4 per km off 60 s floats, then five 90 s pieces building 4:46 → 4:06, all at HR 134–160. Easy-zone throughout and well off both streams' target paces — not a quality datum. Its 181 max sits 22 bpm above a 63-minute lap averaging 159 with no matching cause: unverified. Friday 12.12 km easy at 4:44, HR 149.5.
- REVISION to a standing claim: the two streams were previously read as running in parallel without diluting each other. Across these fourteen days that is no longer true. Total running at ≤3:31/km was 3.33 km (1.6 km of 400s on 09-29, 1.73 km of 90 s reps on 10-06) out of 203.5 km. The pacing commitment took the fortnight, as the calendar implied it would.
watch
- 27 days / 3.9 weeks to 8 November. The pacing commitment is discharged; from here the window is the only clean 10 km-specific one, and it opens carrying marathon-level residual load.
- Longest CONTINUOUS block by pace band, unchanged for a fifth week: 1 km at ≤3:30 (09-08, now 33 days old), 2.16 km at ≤3:42 (09-17), 5 km at ≤3:47 (09-22). Fourteen days of training added nothing at those paces longer than a 400 or a 90-second piece. This is the single most decision-relevant number in the file.
- Projection HELD at 35:00–35:45, sub-35 a stretch, 34:40 the outside. The marathon does not move it in either direction: a pace-group job at HR 166.5 with a max of 179 is a floor, not a test. Projecting down from it on the measured 10k→marathon exponent of 1.080 gives ≈37:31, which understates as badly as projecting down from Sydney's 2:50:50 overstated. What did improve is the aerobic side — 4:12/km now costs 156–159 bpm and 3:56/km costs 167 — which argues at the margin for the faster end of the range without supplying any new 10 km-specific evidence.
- Quiet across both weeks: no symptom reported in any description, nothing cut short, both dormant overuse sites silent through a marathon, two rep sessions, two threshold blocks and 203.5 km.
5 weeks
07 sep 2026 to 11 oct 2026 · 35 days- runs
- 32
- distance
- 464.0 km
- time
- 37h 45m
- per week
- 92.8 km
| week ending | km | Δ km | runs | time |
|---|---|---|---|---|
| 13 sep | 84.5 | · | 7 | 7h 10m |
| 20 sep | 101.5 | +17.1 | 6 | 8h 15m |
| 27 sep | 74.5 | -27.1 | 6 | 6h 20m |
| 04 oct | 93.5 | +19.0 | 6 | 7h 11m |
| 11 oct | 110.0 | +16.5 | 7 | 8h 48m |
12 months
01 nov 2025 to 11 oct 2026- runs
- 269
- distance
- 4182 km
- time
- 331h 29m
- per month
- 349 km
| month | km | runs | time |
|---|---|---|---|
| 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 | 354.7 | 26 | 30h 04m |
| oct 2026 to 11 oct | 153.0 | 10 | 11h 59m |
- fitness
- 75
- fatigue
- 98
- form
- +4
- as of
- 11 oct 2026
- fitness, 42-day average
- fatigue, 7-day average
- the gap, fitness minus fatigue
| month end | fitness | fatigue | form |
|---|---|---|---|
| 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 | 71 | 79 | +3 |
| oct 2026 | 75 | 98 | +4 |
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.