Week ending 18 oct 2026
Recovery-and-sharpen week after the 10-11 pacing marathon (61.9 km / 4 runs, -44%). 3 x 3 km on 10-18 put the first continuous 3 km in the <=3:42 band (3:40.0, HR 174.9). Limiting factor unchanged: no continuous running at <=3:33 yet.
- runs
- 4
- distance
- 61.9 km
- time
- 5h 01m
- elevation
- 347 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| wed 14 oct | Herdsman ☕️ | 22.6 | 1:51:57 | 4:57 | 149 | 135 e |
Easy, day 3 after the marathon. 14.6 km at 4:44 (HR 150), a 1137 s coffee stop, then 8.0 km at 5:21 (HR 148). Best efforts show at most a ~1 mile pickup at 4:13 (inferred; not a rep set). | ||||||
| fri 16 oct | Cottesloe ☕️ | 7.0 | 43:11 | 6:10 | 126 | 37 e |
Recovery/social, 6:10/km, HR 126. The max of 158 is an isolated value 32 bpm above the run average with no cause: likely an artifact. | ||||||
| fri 16 oct | Lunch Run — 3 × (4 × 400m) | 11.1 | 53:34 | 4:50 | 152 | 67 e |
12 x 400 in 80-88 s (mean 3:29.0/km, GPS laps), 100 m floats of ~60 s, 1 km set floats at 4:52 and 4:40. Peak HR 182 at the end of set 3. Heat yellow. | ||||||
| sun 18 oct | 3 × 3k | 21.2 | 1:32:04 | 4:21 | 159 | 127 e |
3 x 3 km with two training partners, 1 km floats at 4:46/5:00. Reps 3:42.7 / 3:40.0 / 3:47.0, HR 176.3 / 174.9 / 173.6, all unbroken. Max 183 at 3:34 (lap avg 179.3). 6 km warm-up at 4:48, 4 km cool-down at 4:47. | ||||||
good
- 3 x 3 km (10-18), each rep unbroken (moving = elapsed, contiguous laps): 3:42.7 / 3:40.0 / 3:47.0, HR 176.3 / 174.9 / 173.6. Rep 2 is the longest unbroken block yet at <=3:42 (3.0 km, up from 2.16 km on 09-17); its last 2 km ran 3:36.5 (2025 relay pace) at HR ~178. Fixed-distance segments agree (2k time trial segment 2020.8 m in 441 s = 3:38.2/km), so the lap pace is not GPS-inflated.
- Against 09-22 (5 km at 3:46.8 for HR 182), 10-18 ran 3 km about 7 s/km faster for about 7 bpm less, with 1 km floats at 4:46-5:00 (moving, not standing): laps 2-12 made 11 km unbroken at 3:55.9.
- 12 x 400 m (10-16, 3 x 4 x 400 with 100 m floats) averaged 3:29.0/km on GPS laps (80-88 s), and the second and third sets were faster than the first (84-88 s, then 80-84 s, then 82-84 s). Peak HR 182 at the end of set 3. Recovery from the marathon was fast again: a 22.6 km easy run on day 3 (HR 150) and quality on days 5 and 7.
note
- Volume at <=3:31: 3.2 km (8 of the 12 x 400 on GPS laps; 2.0 km if the GPS is ~1% long), all in 400 m pieces with ~60 s floats. Nothing continuous at <=3:30: the fastest full 1 km lap on 10-18 was 3:34 (HR 179.3, max 183, judged real).
- HR cost: 3:40-3:43 for 3 km cost 175-176. The 2025 relay ran 3:36.5 for 10 km at HR 176, and the HBF half ran 3:44 at 177. This is an unfavourable cost at slower than goal pace and counts as evidence. Confounders, stated but not used to explain it away: 7 days after a 42.2 km effort, a 05:35 start, and a session with two training partners (whose pace it was is not in the file).
- Each rep negative-split by 12-16 s/km (3:51-3:40-3:37, 3:47-3:39-3:34, 3:55-3:47-3:39), so the 3 km averages hide a 3:34-3:39 closing km. There is no strength session this week, the second week with none since lifting began (10-04 had none either). Double day on 10-16 (7 km recovery at 06:06, then the 400s at 12:27). One blank day between the 400s and the 3 x 3 km. No symptoms reported.
watch
- With 3 weeks to go and the marathon now fully out of the legs: whether any unbroken block of 2 km or more appears at <=3:33 (35:30 pace), and what it costs against the 175-179 bpm seen this week at 3:34-3:42. That decides whether the training anchor moves toward the HBF-derived anchor or stays where it is.