Week ending 25 oct 2026
Two quality days inside an active right-calf overload, then a planned no-run block from 22 Oct: no continuity band moved; 2 km at 3:39 was the week's best block.
- runs
- 3
- distance
- 37.8 km
- time
- 3h 32m
- elevation
- 250 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 19 oct | Lunch Weight Training | 39:09 | ||||
39 min; no exercise data in Strava. ~23.5 h before the 20 Oct session. | ||||||
| tue 20 oct | Lunch Run | 15.1 | 1:04:52 | 4:18 | 166 | 97 e |
2 × (2 km, 4 × 30 s, 2 km): 2 km reps 3:54 (70 s stopped) / 3:49 / 3:39.0 / 3:50 (headwind); HR 160/175/184/180, max 188. 30 s reps 3:09–3:20/km. Description: headwind on set 2, 'blew up a bit on the last 2km'. Calf-qualified. | ||||||
| wed 21 oct | Herdsman ☕️ | 22.7 | 1:48:10 | 4:46 | 161 | 153 e |
14.2 km at 4:41 (HR 163, 188 m up), ~16 min coffee stop, 8 min at 3:59.5 (HR 170), 6 × 30 s at 3:18–3:42, 8 min at 3:50.0 (HR 180.6, max 187). Calf-qualified. | ||||||
good
- 2 km at 3:39.0/km (HR 183.7, max 188) as the third 2 km of 2 × (2 km, 4 × 30 s, 2 km) on 20 Oct — the 1 km inside it (217 s, 3:37) is the closest training pace to the 2025 relay's 3:36.5 since the Sydney marathon.
- Same riverside loop, same heat flag as 22 Sep: 3:39 cost HR 183.7 against 181.5–182.3 at 3:47 then — 8 s/km faster for ~2 bpm. Cadence 184 spm and power-to-pace sit inside the 22 Sep range (inference; wind confounds power).
- 22.7 km Herdsman run the next day closed with 8 min at 3:50.0 (HR 180.6) after 14 km, a coffee stop and 6 × 30 s — that strings together without a collapse.
note
- Right calf: physio assessment 22 Oct — proximal medial gastrocnemius overload, no tear, nerve tests clear. Both run days this week (20 and 21 Oct) fall inside the reported window when the calf felt 'flexed' and the right leg worked harder; read every number here as calf-qualified.
- Running 37.8 km / 2 runs (2:53 moving, 250 m) — the drop is the planned no-run block from 22 Oct, not a load signal. Strength 39 min on 19 Oct, ~23.5 h before the 20 Oct session. Rides 23 Oct: 20.5 km (54 min, no HR) + 3.4 km; no ride logged by Sunday evening.
- Continuity bands unchanged: ≤3:30 longest = a 30 s rep (~150 m); ≤3:42 = 2.0 km (record 3.0 km, 18 Oct); ≤3:47 = 2.0 km (record 5 km, 22 Sep). Volume at ≤3:31: ~1.67 km GPS basis, all as 30 s reps.
- The 3:39 2 km cost ~9 bpm more than 18 Oct's 3:40 3 km (183.7 vs 174.9). The 22 Sep comparison says lunchtime heat explains that as well as fatigue or the calf does; the data can't separate them.
- Easy-segment HR on 21 Oct (163 at 4:41 over 14 km, 188 m up) is high against 14 Oct (149 at 4:44); the first 3 km at 172–179 coincides with a cadence of ~176 spm — possible optical cadence lock (inference).
watch
- Running resumes Tue 27 Oct if the calf allows — 12 days before the relay. The readout that matters: whether it happens, any calf or shin note, and cadence/HR-at-pace against this week's numbers (184 spm and ~492 W at 3:39). The 3.0 km ≤3:42 record is still the longest continuous evidence at near-race pace; the ≥4–5 km at ≤3:30 shape has not appeared.