Week ending 04 oct 2026
Biggest run volume of the block (93.5 km) at a genuinely cheap aerobic cost, but the continuity-at-speed criterion did not move in any of the three pace bands — the quality landed at tempo and threshold, not at 10 km pace.
- 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 |
Trigg/Scarborough. 5:14/km moving, single lap, fastest 1 km 5:00. Peak 173 produced on the hill segments (segment averages to 166.2). | ||||||
| tue 29 sep | 4 x (1200m + 400m) | 12.3 | 56:36 | 4:37 | 155 | 74 e |
3 km warm-up at 4:58, then four unbroken 1600 m blocks off 2-minute floats: 1200s at 3:50.0/3:42.5/3:42.5/3:42.5 (HR 161.7/170.5/172.4/174.5) rolling into 400s at 3:30.0/3:30.0/3:30.0/3:27.5 (HR 176.0/179.0/182.3/184.2, max 186). Block paces 3:45.0/3:39.4/3:39.4/3:38.8. 6.4 km of work, no decay. 2.1 km cool-down. | ||||||
| wed 30 sep | Herdsman ☕️ | 27.8 | 2:09:44 | 4:40 | 151 | 161 e |
27.8 km, 1396 s elapsed-minus-moving with a 21-minute coffee stop at ~16.1 km. 16.0 km at 4:43 before it, 11.8 km at 4:36 after, closing ~2.5 km at 3:38–4:10. No rep set. Max 177 is a post-stop strap artifact, logged at 4:38–5:03/km pace. | ||||||
| thu 01 oct | 8 km tempo | 11.5 | 48:22 | 4:11 | 160 | 67 e |
2 km warm-up, then 8000 m continuous in 1889 s moving / 1955 s elapsed = 3:56.1/km, avg HR 167.2, max 176. Headwind out, tailwind back. Longest unbroken sub-4:00 block on record; 13 s/km faster than the 8 km at 4:09 six days earlier for 1.3 bpm more. | ||||||
| fri 02 oct | Cottesloe ☕️ | 10.3 | 51:00 | 4:57 | 142 | 56 e |
10.3 km at 4:57 moving, 762 s stationary. Fastest 1 km 4:19. Max 176 sits 34 bpm above the whole-run average with no cause — artifact, not quotable. | ||||||
| sun 04 oct | Hills long run | 21.2 | 1:31:09 | 4:18 | 166 | 137 e |
21.2 km at 4:18.4/km moving over 272 m of climb, run in company. Avg HR 165.7, max 183 on the climbs. Fastest 10 km within it 41:52 (4:11.2/km). Firm rather than easy; company-paced, so an aerobic reading rather than a fitness test. | ||||||
good
- 8 km continuous on 1 Oct at 3:56.1/km moving (1889 s; 1955 s elapsed over the same 8000 m) at average HR 167.2, max 176. Set against the 8 km continuous at 4:09/km and HR 165.9 run six days earlier, that is 13 s/km faster for 1.3 bpm. It is also the longest unbroken sub-4:00 block on record.
- The 4 × (1200 m + 400 m) on 29 Sep ran the 1200s at 3:50.0 / 3:42.5 / 3:42.5 / 3:42.5 for rep HR 161.7 / 170.5 / 172.4 / 174.5, each rolling straight into a 400 at 3:30.0 / 3:30.0 / 3:30.0 / 3:27.5 for HR 176.0 / 179.0 / 182.3 / 184.2, peak 186. Zero pace decay across four reps with HR climbing — and the 186 is real, sitting inside a lap averaging 184.2. Comparable 3:42 work on 17 Sep cost 175.8–178.4.
- 93.5 km across six runs with no symptoms at either dormant site, including the week's highest push-off exposure (400s at 3:27.5) two days before an 8 km tempo.
note
- The criterion did not advance. Longest continuous block this week: 400 m at ≤3:30 (vs 1 km standing), 1.6 km at ≤3:42 (vs 2.16 km standing), 1.6 km at ≤3:47 (vs 5 km standing). Nothing in the week beat an existing band. The 1200+400 pairs are genuinely unbroken 1600 m blocks at 3:39.4 / 3:39.4 / 3:38.8, but the floats between them are near-total rest — roughly 180–200 m covered in 120 s, i.e. a shuffle, not a float.
- The easy-hard distribution was 48.5 km easy against 45.0 km at moderate or harder (52/48). The 21.2 km on 4 Oct averaged HR 165.7 over 272 m of climb — a firm long run, not a recovery one.
- Strength training did not appear this week. It had run weekly since 31 Aug (31 Aug, 7 Sep 50 min, 14 Sep 36 min, 21 Sep 36 min); the Monday slot was taken by a 10.4 km easy run instead. Noted as a change in the load mix, nothing more.
- The pacing stream was effectively absent seven days out from the 3-hour job. No run sat in the 4:09–4:16/km band on the flat. The nearest was Sunday's 21.2 km at 4:18.4/km moving, which was hilly and run in company — so it is an aerobic data point, not a rehearsal of 4:16 rhythm.
- Saturday 3 Oct was blank. That now makes three consecutive Saturdays off (19 Sep, 26 Sep, 3 Oct) — a pattern rather than a gap.
- Two heart-rate maxima this week should not be quoted. The 177 on 30 Sep appears immediately after the 21-minute coffee stop at ~16.1 km, held at 4:38–5:03/km pace — a strap artifact on re-settling. The 176 on 2 Oct sits 34 bpm above a 51-minute lap averaging 142 with no matching cause. The 186 on 29 Sep and the 176 on 1 Oct are both real by the lap test; the 183 on 4 Oct is plausible, produced on climbs whose segment averages reached 176.8.
watch
- Where the week's work landed against the 10 km anchors (3:24–3:42/km): the 400s at 3:27.5–3:30 are inside 34:30–35:00 pace but only 400 m long; the 1200s at 3:42.5 sit at 37:05 pace; the 8 km tempo at 3:56 is well outside the band. The best single 10 km-predictive datum in the file is still the continuous 5 km at 3:46.8/km and HR 182 from 22 Sep, which nothing this week approached.
- Projected range holds 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-pace-specific evidence did not. Anchored on the 22 Sep continuous 5 km and the September rep-pace set, weighted against the four-month-old half marathon that converts to 34:42–35:14.
- Five weeks to 8 November, of which the next one belongs to the 3-hour pacing job on 11 October. After that date, three genuinely 10 km-specific weeks remain (12 Oct – 1 Nov). The single most decision-relevant readout this coming week is simply how the pacing job's 42.2 km at 4:16 is absorbed, and whether the 1.6 km block at 3:39 extends once the marathon commitment is discharged.