Week ending 13 sep 2026
First real speed week back, and the heart-rate ceiling cracked: 183 average across 600m reps and a verified 189 peak at pace. Limiter is still the length of the fastest continuous unit — nothing at goal pace has yet run longer than a kilometre.
- runs
- 7
- distance
- 84.5 km
- time
- 7h 10m
- elevation
- 473 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 07 sep | Pre-primary Parent's Race | 0.1 | 0:10 | 2:39 | ||
63m all-out sprint from cold, peak 8.22 m/s (~2:02/km). Co-first. Maximal neuromuscular exposure, no symptom. | ||||||
| mon 07 sep | Weight Training | 49:42 | ||||
Logged as WeightTraining; exercise breakdown effectively absent (one unnamed 9m59s entry). Duration and timing only. | ||||||
| tue 08 sep | 4 x 1k | 9.8 | 42:57 | 4:22 | 162 | 61 e |
2km at 3:48/km (HR 174.8) then 4x1k at 3:30.2 / 3:26.6 / 3:29.5 / 3:27.4 off ~190m walk. Rep HR 176.3 / 175.0 / 174.1 / 172.6, max 185. Heart rate fell across the set at constant pace. | ||||||
| wed 09 sep | Herdsman | 21.2 | 1:42:28 | 4:50 | 150 | 125 e |
Easy first half at ~4:55/km, then three surges of ~960m at 3:43.8 / 3:43.0 / 3:34.4 per km with ~3min easy between, HR to 177-179. Surge splits inferred from the stream, not lap data. 885s stationary across the run. | ||||||
| thu 10 sep | 2 x (5 x 600m, 100m float) | 12.2 | 53:11 | 4:22 | 164 | 78 e |
Set 1: 3:33.3 / 3:28.3 / 3:33.3 / 3:36.7 / 3:38.7 per km. Set 2: 3:31.7 / 3:38.3 / 3:45.0 / 3:36.7 / 3:40.0. Rep HR climbed 170.7 to 183.1; eight of ten reps averaged 176-183. Max 189 verified in the stream (flanked by 187s, multi-sample) — equals the all-time observed maximum and is the first 180+ produced by speed rather than gradient. Avg power 446-519W against 480W in the 2025 race. | ||||||
| fri 11 sep | Bridges | 12.2 | 55:20 | 4:33 | 152 | 70 e |
4km easy at ~5:03/km, then 6.1km continuous at ~4:15/km on HR ~153. Strong efficiency reading, well outside goal-pace range. | ||||||
| sun 13 sep | Morning Run | 29.0 | 2:06:08 | 4:21 | 158 | 171 e |
Longest run since the marathon. 4:20.9/km moving on HR 158.1, max 180. Fastest 5k 21:21, fastest 10k 43:58, half-marathon split 1:36:44. 847s stationary. No goal-pace block. | ||||||
good
- Top-end access appeared at speed for the first time in the file. Thursday's 600s ran heart rate 180-183 average across eight consecutive reps with a stream-verified 189 peak, equalling the all-time observed maximum set in the Sydney marathon. Every prior 180+ reading was gradient-driven; this one was not.
- Tuesday's 4x1k landed at 3:26.6 / 3:29.5 / 3:27.4 / 3:30.2 per km at heart rate 172.6-176.3 — 10km goal pace at a cardiac cost at or below the 177 average held for 79 minutes in the May half. That is an economy reading, not a capacity reading, but it is the right direction.
- Volume and quality returned together without a symptom: 84.5km across six runs, ~14.8km of it at 3:26-3:48/km, and a 29km long run at 4:21/km on heart rate 158. Two weeks after a marathon. The fast recovery pattern held again.
note
- Three consecutive days carried fast running — Tuesday's kilometre reps, Wednesday's three ~960m surges at 3:44 / 3:43 / 3:34 inside the 21km run, Thursday's 600s — on top of Monday's all-out 63m sprint from cold and a 50-minute lift. Both dormant overuse sites (flexor hallucis longus, left hamstring mid-belly) were originally provoked by exactly this push-off-heavy sequencing. Nothing was reported this week; the exposure is the observation.
- Running volume went 43.7km to 84.5km, a 93% week-on-week rise off a recovery base. Still below the 90-112km the previous build ran, but the step is a load event in its own right.
- Thursday's 600s were slower than Tuesday's kilometres (3:31.7-3:45.0 versus 3:26.6-3:30.2) at a markedly higher heart rate — 181 average against 174. Read as within-week accumulation rather than a fitness signal: it was the third fast day in three, at midday, off a 21km run the day before, with 100m floats rather than rest.
- Strength work is running but appeared only once, on Monday, 49m42s. Strava logged it as WeightTraining this time rather than Workout; the exercise breakdown is still effectively absent (a single unnamed 9m59s entry), so duration and timing are all the source knows. It sat on the same day as the maximal sprint.
watch
- The unit length is the live question. Density of fast work rose sharply this week but the longest continuous stretch at or under 3:30/km is still 1,026m — one rep. Nothing between a kilometre repetition and a race has ever been run at this pace. Eight weeks out, whether that unit extends is the single most decision-relevant readout available.
- Saturday 2026-09-12 was blank with no stated reason. A single day, no symptom attached, cause unknown.
- GPS caveat on every split quoted here: measured distance runs roughly 1% long on road, so paces read about 1% optimistic.