Week ending 23 aug 2026
The week broke in half. Two strong sessions, then a run that ended mid-stride on 19 Aug with an ankle problem, then four consecutive days with no activity of any kind. 31.2 km against 90.3 the week before.
- runs
- 3
- distance
- 31.1 km
- time
- 2h 19m
- elevation
- 199 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 17 aug | Afternoon Run | 4.1 | 20:32 | 5:02 | ||
4.1 km at 5:02/km. Heart rate omitted deliberately: the file reports an average of 169 and a maximum of 185, which is not consistent with the pace, the distance or comparable runs either side of it, and reads as a strap artifact. | ||||||
| tue 18 aug | 4x(3x200m on/off + 1k @ MP) | 14.5 | 1:02:01 | 4:17 | 162 | 89 e |
The best marathon-pace set of the block. Four 1 km efforts in 227 / 227 / 226 / 224 s = 3:47 / 3:47 / 3:46 / 3:44 per km, every one inside the 3:43-3:50 goal-pace window, rep HR 169.0 / 173.1 / 173.7 / 175.3. Twelve 200m efforts at 35-39 s (about 2:55-3:15/km) with no decay in the last set. 2 km warm-up at HR 144, 2.1 km cool-down at HR 158.7. | ||||||
| wed 19 aug | Morning Run | 12.6 | 56:18 | 4:28 | 153 | 72 e |
Ended early with an ankle problem. Laps: 2.9 km at HR 140.3, then 9.2 km at 4:16/km at HR 156.5 (with 117 s of stopped time inside it), then 538 m at 4:52/km with HR rising to 161.8. Whole-run max 173, so not an intensity failure. Followed by four days with no activity. | ||||||
good
- Tuesday 18 Aug was the sharpest marathon-pace work of the whole block. Four 1 km efforts inside a 4x(3x200m on/off + 1k) structure ran 3:47 / 3:47 / 3:46 / 3:44 per km — all four inside the 3:43-3:50 goal-pace window, and the only session on record where every marathon-pace repetition landed in that band. Heart rate climbed across the set (169.0 / 173.1 / 173.7 / 175.3) which is the expected cost of that pace and sits squarely in the calibrated 172-177 band by the third rep.
- The 200m efforts on the same day held 35-39 s (roughly 2:55-3:15/km) across twelve repetitions with no decay in the final set, 24 hours after a 4.1 km run and inside a 14.5 km session.
note
- Wednesday 19 Aug ended early. The run covered 12.6 km: 2.9 km approach at HR 140, then 9.2 km at 4:16/km at HR 156.5, then a final 538 m at 4:52/km with heart rate rising to 161.8. Whole-run maximum was only 173, so this was not an intensity failure — it reads as a mid-run stop. There are 117 seconds of stopped time inside the middle lap. The run carries the note 'Premature ending to that one'.
- Thursday 20 August through Sunday 23 August: zero recorded activity, running or otherwise. Four consecutive blank days, eleven days out from a goal marathon, and the largest unplanned interruption of the block by a wide margin.
- The 9.2 km block on Wednesday at 4:16/km sits in an undefined zone — faster than the easy floor of 4:22 and slower than the steady ceiling of 4:08. It is not classifiable as either, and should not be rounded into whichever is nearer.
- Monday 17 August's 4.1 km at 5:02/km carries an average heart rate of 169 with a maximum of 185. That is implausible for the pace and the distance — a comparable easy run a week later ran 4:50/km at 148 with more than twice the distance. Heart rate has been omitted from this session rather than reasoned from; it reads as a strap artifact.
watch
- The ankle. It stopped a run on 19 Aug — the only symptom on record that has altered a session rather than merely being noticed — and then removed four days. Side, structure, mechanism and trigger are all unrecorded. Nothing in this week's data establishes what it was.
- Volume fell 65 percent week on week, 90.3 km to 31.2 km, with the drop landing entirely in the last four days. Whatever the taper was going to be, this was not it.