Week ending 04 oct 2026
93.5 km with the first real speed in a fortnight, but the long blocks all landed in the pacing-stream range and the 10 km continuity criterion did not move.
- runs
- 6
- distance
- 93.5 km
- time
- 7h 11m
- elevation
- 867 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 28 sep | Morning Run | 10.4 | 54:36 | 5:14 | 139 | 57 e |
10.43 km at 5:14/km moving, single lap, fastest 1 km 5:00. Genuinely easy; the 173 max sits 34 bpm above a 55-min lap averaging 139 and is gradient-driven at most — not quotable as a speed datum. | ||||||
| tue 29 sep | 4 × (1200 m + 400 m) | 12.3 | 56:36 | 4:37 | 155 | 74 e |
3 km warm-up (463 s stationary), then four continuous 1600 m blocks — 1200 m at 3:50.0 / 3:42.5 / 3:42.5 / 3:42.5 running straight into 400 m at 3:30.0 / 3:30.0 / 3:30.0 / 3:27.5, off ~120 s floats. Block paces 3:45.0 / 3:39.4 / 3:39.4 / 3:38.8 per km. Rep HR climbed 161.7 → 184.2; max 186 real (sits inside a lap averaging 184.2). Ten segment PRs. | ||||||
| wed 30 sep | Herdsman ☕️ | 27.8 | 2:09:44 | 4:40 | 151 | 161 e |
27.78 km at 4:40/km moving; 1396 s stationary across the coffee stop. Two laps, no rep structure — best-effort profile decays smoothly (fastest 1 km 3:50, 2 mile 4:14/km, 5 km 4:22/km), consistent with one short surge rather than a set. Inferred from best efforts; only two laps recorded. | ||||||
| thu 01 oct | 8 km continuous | 11.5 | 48:22 | 4:11 | 160 | 67 e |
2 km warm-up, then 8000 m in one lap at 3:56.1/km moving (1955 s elapsed, so 66 s of lights across the block) at HR 167.2, max 176, then 1.54 km down. Fastest 5 km 19:38 (3:55.6/km). Described as headwind out, tailwind back. GPS ~1% optimistic on road. | ||||||
| fri 02 oct | Cottesloe ☕️ | 10.3 | 51:00 | 4:57 | 142 | 56 e |
10.30 km at 4:57/km moving, 762 s stationary at the coffee stop, 162 m of climb. Fastest 1 km 4:19. The 176 max sits 34 bpm above the whole-run lap average with only short hill segments (avg 151–153) as cause — treat as unverified. | ||||||
| sun 04 oct | Hilly 21 km with company | 21.2 | 1:31:09 | 4:18 | 166 | 137 e |
21.16 km at 4:18.4/km moving over 272 m, HR 165.7 / 183 — the highest sustained HR for a long run in the block. Fastest 5 km 4:06.6/km, fastest 10 km 4:11.2/km, fastest HM 1:37:15. Run with company, so the pace is not a free choice of effort; the HR cost is the datum. | ||||||
good
- Tuesday stacked a 400 straight onto the end of each 1200, giving four CONTINUOUS 1600 m blocks at 3:45.0 / 3:39.4 / 3:39.4 / 3:38.8 per km. The closing 400s ran 3:30.0 / 3:30.0 / 3:30.0 / 3:27.5 at rep HR 176.0 / 179.0 / 182.3 / 184.2, max 186 at 3:27.5/km — the highest 400 m rep average on record.
- Thursday held 8000 m unbroken at 3:56.1/km (moving; 66 s of the 1955 s elapsed was stationary, a city course) at HR 167.2, max 176. That is 60% longer than the 09-22 five-kilometre block, 9 s/km slower, at 15 bpm less cardiac cost — the cheapest sustained fast running in the file. Headwind out, tailwind back.
- Sunday's hilly 21.16 km averaged 4:18.4/km over 272 m of climb at HR 165.7, max 183, with the fastest 10 km inside it at 4:11.2/km. Pace partly set by company, so read the HR cost rather than the pace.
note
- No strength session this week — the first break in the Monday cadence since 31 August (08-31, 09-07, 09-14, 09-21, then nothing until 10-05).
- Load was front-and-back-loaded: easy Mon, reps Tue, 27.78 km Wed (23 min stationary at the coffee stop), 8 km block Thu, easy Fri, blank Sat, hilly 21 km Sun. 867 m of climb, the most since the week ending 09-20. Six runs, zero rides.
- Against the 10 km anchors (3:24–3:42/km), the only running at or inside them was 1.6 km of 400s at 3:27.5–3:30. Everything else sat 3:39–4:18. The pace-band framework in use is marathon-era and still awaiting replacement; most of this week's steady work fell in the undefined 3:51–4:21 gaps.
watch
- Longest CONTINUOUS block by pace band, all unchanged: 1 km at ≤3:30 (09-08), 2.16 km at ≤3:42 (09-17), 5 km at ≤3:47 (09-22). Tuesday's 1600 m blocks at 3:38.8–3:39.4 are the fastest kilometre-scale continuous running of the cycle but still shorter than the standing ≤3:42 mark, so no band migrated.
- Projection held at 35:00–35:45 (sub-35 a stretch, 34:40 the outside). Nothing this week moved it: the aerobic evidence improved, the 10 km-specific continuity evidence did not.
- Quiet on both dormant overuse sites through a rep session, an 8 km threshold block and a hilly long run. No symptom reported anywhere in the week; nothing cut short.