Week ending 13 sep 2026
Second week back from the marathon and already the sharpest speed week of the year: 1 km repeats at 3:26 to 3:30 and 600s at 3:28 to 3:45 with heart rate reaching 189. Volume nearly doubled to 84.5 km. Logged retrospectively on 2026-09-27.
- runs
- 7
- distance
- 84.5 km
- time
- 7h 10m
- elevation
- 473 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 07 sep | School parents' race | 0.1 | 0:10 | 2:39 | ||
63 m. Joint first. Novelty entry. | ||||||
| mon 07 sep | Weight training | 49:42 | ||||
50 minutes. No exercise detail recorded in the source. | ||||||
| tue 08 sep | 4 x 1 km | 9.8 | 42:57 | 4:22 | 162 | 61 e |
2 km warm up, 2 km at 3:48/km, then 4 x 1 km in 3:30.0 / 3:26.5 / 3:29.5 / 3:27.3 off jog floats of 185 to 220 m. Rep heart rate 176.3 / 175.0 / 174.1 / 172.6, max 185. Fastest 1 km of the block at 3:27. | ||||||
| wed 09 sep | Herdsman easy plus 4 x 4 min | 21.2 | 1:42:28 | 4:50 | 149 | 124 e |
12.35 km easy at 4:50/km (HR 147), then 4 x 4 minutes at 3:44.3 / 3:43.7 / 3:34.9 / 4:13.8 per km off roughly 3 min floats. Rep heart rate 167 / 171 / 173 / 162, max 182. | ||||||
| thu 10 sep | 2 x (5 x 600 m, 100 m) | 12.2 | 53:11 | 4:22 | 164 | 78 e |
Ten 600s off 100 m jog floats of 30 to 36 s, in two sets of five. Rep times 128 / 125 / 128 / 130 / ~131 / 127 / 131 / 135 / 130 / 132 s, i.e. 3:28 to 3:45 per km. Rep heart rate climbed 170.7 to 183.1, max 189 — equal highest ever recorded. Athlete's own note on the session was a single exhausted-face emoji. | ||||||
| fri 11 sep | Bridges easy | 12.2 | 55:20 | 4:33 | 152 | 70 e |
12.2 km at 4:32/km. No structure. Genuinely easy. | ||||||
| sun 13 sep | 29 km long run | 29.0 | 2:06:08 | 4:21 | 158 | 171 e |
29.0 km at 4:21/km, single lap with no recorded structure. Fastest 5 km 21:21, fastest 10 km 43:58, half split 1:36:44. Steady throughout. | ||||||
good
- Tuesday's 4 x 1 km came in at 3:30 / 3:26.5 / 3:29.5 / 3:27.3 off short jog floats, heart rate 172 to 176 per rep, max 185. That is the first work at 10 km goal pace since the November benchmark, produced nine days after a marathon.
- Thursday's 2 x (5 x 600 m, 100 m jog) reached 183 average heart rate on the ninth rep and a max of 189 — equal to the highest value ever recorded, set in the Sydney Marathon. Reps ran 3:28 to 3:45/km off floats of only 30 to 36 seconds.
- Wednesday's Herdsman run carried a hidden set at the end: 4 x 4 minutes at 3:44 / 3:44 / 3:35 / 4:14 per km. Three quality sessions in four days with no symptoms of any kind.
- Sunday's 29 km at 4:21/km at 158 average heart rate closed the week. Recovery from the marathon was effectively complete inside two weeks, which matches the history.
note
- Volume went from 43.7 km to 84.5 km in a single step. No symptoms followed, but it is a near-doubling and worth having on the record.
- All the fast work was in repeats. The longest unbroken stretch at 10 km pace was one kilometre. Total volume at or under 3:30/km across the week was about 4 km, all of it broken.
- Monday carried a 50-minute strength session plus two short rides and a 63 m school parents' race, won jointly. Strava records no exercise, rep or load detail for the strength work.
- Sunday's long run logged as a single lap with no recorded structure, so only whole-run figures are available: 4:21/km, fastest 5 km 21:21, fastest 10 km 43:58.
watch
- Heart rate reaching 189 in a repeat session is the single most notable reading of the block. It sits above every race value on record except the marathon maximum, and it arrived at 3:28 to 3:35/km rather than on a hill.
- The seam between repeats and continuous running remains untested. Plenty of volume at goal pace, none of it unbroken beyond a kilometre.
- This week was reconstructed 14 days late. Session detail comes from the stored activity files and is complete, but no contemporaneous notes exist.