Week ending 11 oct 2026
The 3-hour pacing job was delivered inside target on a 110 km week at a markedly lower cardiac cost than the August marathon — and the 10 km continuity criterion is now five weeks without movement.
- runs
- 7
- distance
- 110.0 km
- time
- 8h 48m
- elevation
- 548 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 05 oct | Weight Training | 35:36 | ||||
35m36s. Strava returns a single set named Unknown with a duration only — no exercise, rep or load detail exists. First strength session since 09-21; the 09-28 week had none. | ||||||
| tue 06 oct | 30 min build + 4 × 1.5 min | 15.8 | 1:10:02 | 4:26 | 163 | 101 e |
2.79 km warm-up, then a 30-minute build in two 15-min halves at 4:11.7 (HR 164.9) and 3:57.3/km (HR 170.7) — note 269 s of stoppage across the build, so it was not unbroken. Then four 90 s reps at 3:30.9 / 3:28.1 / 3:25.0 / 3:28.7 per km off 120 s floats, rep HR 182.3 / 175.9 / 178.2 / 177.3, max 187 at 3:25/km. Heat flagged amber. | ||||||
| wed 07 oct | Herdsman ☕️ | 21.2 | 1:45:15 | 4:58 | 153 | 134 e |
21.17 km at 4:58/km moving, 682 s stationary at the coffee stop. 13.35 km continuous easy at 4:51.5/km (HR 159.1) then, after the stop, 3 × 4 min at 4:43.8 / 4:35.4 / 4:31.4 and 5 × 90 s building 4:46 → 4:06, all at HR 134–160. Fastest 1 km of the whole run 4:32 — nothing fast happened. The 181 max is unverified (22 bpm above a 63-min lap averaging 159, no cause). | ||||||
| thu 08 oct | 2 × 20 min | 13.7 | 1:00:12 | 4:23 | 152 | 76 e |
1.61 km warm-up, then 4756.8 m and 4757.44 m in 1200 s each — 4:12.2/km both, lap moving time equal to elapsed time, so both blocks genuinely continuous. HR 155.9 then 159.3; whole-run max 170, the lowest peak of any quality day in the block. Float 1.04 km at 4:47. Windy; run commute. | ||||||
| fri 09 oct | Bridges ☕️ | 12.1 | 57:26 | 4:44 | 149 | 69 e |
12.12 km at 4:44/km moving, 463 s stationary at the coffee stop. 4.82 km at 4:48 then 5.64 km at 4:33.5, HR 147.3 then 148.6. Fastest 1 km 4:11. Genuinely easy; the 176 max came on the freeway bridge climb. | ||||||
| sun 11 oct | Race warm-up | 4.5 | 22:14 | 4:54 | 147 | 26 e |
4.53 km at 4:54/km, HR 147.4 / 163. Fastest 1 km 4:42. The 7.08 m/s max speed is a GPS spike, not a stride. | ||||||
| sun 11 oct | Perth Running Festival Marathon — 3-hour pace group | 42.7 | 2:57:37 | 4:10 | 166 | 266 e |
PACING JOB, not a race: ran the 3-hour group with a co-pacer. 42.677 km GPS (1.14% long) in 2:57:40 elapsed, moving time identical — no stoppage. Avg HR 166.5, max 179; cadence 90.6, avg power 427 W, 154 m of climb. 5 km splits on GPS distance 4:14.4 / 4:10.7 / 4:07.2 / 4:04.0 / 4:02.6 / 4:06.9 / 4:15.5 / 4:12.3, last 2.68 km at 4:18.6. Halves 1:28:27 / 1:29:13; HR by 5 km 161.2 / 164.7 / 165.3 / 166.7 / 169.2 / 166.8 / 167.4 / 170.5. Strava's fastest-marathon best effort inside the file is 2:55:40 for 42.195 km of GPS path. Official chip time not in the file. Effective course pace 4:12.6/km against the 4:16 target, i.e. the job was run slightly inside the clock. No symptoms; quads silent, unlike 08-30. | ||||||
good
- Sunday's pacing job: 42.677 km GPS (1.14% long, matching Sydney's 1.15%) in 2:57:40 on the watch at avg HR 166.5, max 179. That is 6.2 bpm lower average and 10 bpm lower peak than the Sydney marathon six weeks earlier, at 22 s/km slower. 5 km splits on GPS distance: 4:14.4 / 4:10.7 / 4:07.2 / 4:04.0 / 4:02.6 / 4:06.9 / 4:15.5 / 4:12.3, closing 2.68 km at 4:18.6. Halves 1:28:27 / 1:29:13. Best-to-worst spread 13 s/km with no collapse, against 22 s/km and a late fade at Sydney. HR drifted 161 → 170.5 across the race. Official chip time is not in the file; 2:57:40 is the watch elapsed from a 06:00 start.
- Thursday's 2 × 20 min ran 4756.8 m then 4757.4 m — both exactly 4:12.2/km, and both genuinely CONTINUOUS (lap moving time equals elapsed time, 1200 s each) at HR 155.9 then 159.3, whole-run max only 170. The same session on 09-18 ran 4:11.2 and 4:00.6 at HR 171.6 and 169.9. Near-identical pace, 12–16 bpm cheaper, in wind.
- Tuesday's four 90-second reps hit 3:30.9 / 3:28.1 / 3:25.0 / 3:28.7 per km at rep HR 175.9–182.3 with a max of 187 — the fastest reps of the cycle and the second-highest training HR on record, behind only the 189 of 09-10.
note
- 110.04 km over 6 runs, of which the marathon is 42.68 km. Volume sequence 74.5 → 93.5 → 110.0 km. Plus one strength session and four rides (28.5 km, transport). Single blank day, Saturday, pre-race.
- Strength resumed Monday 10-05 at 35m36s, about 23 hours before the week's fastest running, and six days before the marathon. Strava carries no exercise, rep or load detail for these — only the duration; that detail does not exist in the source.
- Wednesday's post-coffee structure was soft: 3 × 4 min at 4:43.8 / 4:35.4 / 4:31.4 per km off 60 s floats, then five 90 s pieces building 4:46 → 4:06, all at HR 134–160. Easy-zone throughout and well off both streams' target paces — not a quality datum. Its 181 max sits 22 bpm above a 63-minute lap averaging 159 with no matching cause: unverified. Friday 12.12 km easy at 4:44, HR 149.5.
- REVISION to a standing claim: the two streams were previously read as running in parallel without diluting each other. Across these fourteen days that is no longer true. Total running at ≤3:31/km was 3.33 km (1.6 km of 400s on 09-29, 1.73 km of 90 s reps on 10-06) out of 203.5 km. The pacing commitment took the fortnight, as the calendar implied it would.
watch
- 27 days / 3.9 weeks to 8 November. The pacing commitment is discharged; from here the window is the only clean 10 km-specific one, and it opens carrying marathon-level residual load.
- Longest CONTINUOUS block by pace band, unchanged for a fifth week: 1 km at ≤3:30 (09-08, now 33 days old), 2.16 km at ≤3:42 (09-17), 5 km at ≤3:47 (09-22). Fourteen days of training added nothing at those paces longer than a 400 or a 90-second piece. This is the single most decision-relevant number in the file.
- Projection HELD at 35:00–35:45, sub-35 a stretch, 34:40 the outside. The marathon does not move it in either direction: a pace-group job at HR 166.5 with a max of 179 is a floor, not a test. Projecting down from it on the measured 10k→marathon exponent of 1.080 gives ≈37:31, which understates as badly as projecting down from Sydney's 2:50:50 overstated. What did improve is the aerobic side — 4:12/km now costs 156–159 bpm and 3:56/km costs 167 — which argues at the margin for the faster end of the range without supplying any new 10 km-specific evidence.
- Quiet across both weeks: no symptom reported in any description, nothing cut short, both dormant overuse sites silent through a marathon, two rep sessions, two threshold blocks and 203.5 km.