Week ending 01 nov 2026
Return week after the stated calf break: 65.6 km in 4 runs, no calf or shin symptom in any Strava description, but HR at pace sits above every pre-break comparable and the ≤3:30 band is still 1 km — continuity at goal pace remains unshown with 7 days to the relay.
- runs
- 5
- distance
- 65.6 km
- time
- 5h 46m
- elevation
- 334 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| tue 27 oct | Lunch Run | 6.7 | 33:54 | 5:05 | 140 | 36 e |
Return run after the stated 10-22 → 10-26 break. Easy 5:05/km, 4 stops (38:01 elapsed). Athlete-reported: upper-calf tightness min 3–12, then nothing; faint awareness at the right inner shin at the end. 24.6 °C. | ||||||
| wed 28 oct | Herdsman++ ☕️ | 21.0 | 1:37:58 | 4:40 | 159 | 135 e |
21.0 km: 8.67 km at 4:33.5 (HR 162, 128 m up, max 185 sustained on a climb), coffee stop ~18 min, ~4.3 km easy, then a progression closing 4.05 km at 4:14.9 (HR ~170–176). 15 °C. | ||||||
| fri 30 oct | Cottesloe ☕ | 16.8 | 1:24:05 | 5:00 | 160 | 117 e |
3.64 km at 4:07.1 (HR 162.1), ~4 min break, 4.12 km continuous at 4:00.6 (HR 173.2, max 184, 182 spm), coffee, then 6.87 km at 6:03/km, HR 159 — soft sand by inference. 15 °C, 88% RH. | ||||||
| fri 30 oct | Lunch Weight Training | 37:00 | ||||
37 min; no exercise data in Strava. ~5.4 h after the morning's tempo blocks. | ||||||
| sun 01 nov | Morning Run | 21.1 | 1:33:21 | 4:25 | 157 | 125 e |
418 m at 3:30.3, then 3 × 1 km at 3:30.8 / 3:34.4 / 3:40.0 (HR 175.6 / 175.8 / 177.0, max 184), 60 s running floats; then 5 × 1 km at 4:06 / 4:12 / 4:04 / 3:58 / 4:05 (HR 164–168), 60 s floats. 15 °C, 90% RH. GPS basis. | ||||||
good
- Running resumed on 10-27 as planned and built to 65.6 km / 4 runs / 5:09:18 moving / 334 m (running only) with two quality sessions. No calf, shin or numbness mention in any description (they carry only auto-generated text, so silence is not a clearance). Compensation proxies at quality pace sit inside or better than the pre-10-06 baseline: 11-01 reps 188 / 186 / 184 spm and speed-per-watt 0.0102 / 0.0101 / 0.0092; 10-30 4.1 km block 182 spm, 0.0096 (baseline 09-22: 182–184 spm, 0.0091–0.0098). Inference; there is no left/right data.
- 11-01: 1 km at 3:30.8 (HR 175.6) — the first ≤3:31 km since 10-16 — plus a 418 m opener at 3:30.3; 1.41 km at ≤3:31 for the week on GPS basis. The same run held 5.19 km unbroken (laps 2–10, running floats) at 3:54.8 and then 5 × 1 km at 3:58–4:12, HR 164–168.
- Durability unchanged: 10-28 closed a 21 km run with 4.05 km at 4:14.9; 10-30 ran 3.64 km at 4:07.1 then 4.12 km continuous at 4:00.6 two days later.
note
- HR cost at pace is higher than every pre-break comparable: 11-01 1 km reps 3:30.8 / 3:34.4 / 3:40.0 at 175.6 / 175.8 / 177.0 (09-08: 3:26–3:30 at 172–176); 10-30 4:00.6 continuous at 173.2 (10-01: 8 km at 3:56.1 at 167); 10-28 closing 4 km at 4:14.9 at ~170–176 (10-08: 4:12 at 156–159). The rise predates the break (10-20 3:39 at 183.7 in heat; 10-21 3:50 at 180.6). Confounds: 5 days without running 10-22 → 10-26, two low weeks (61.9 and 37.8 km), an undulating coastal route on 10-30. An unfavourable cost at slower-than-goal pace is real evidence; its cause can't be separated from these data.
- 11-01 rep fade 3:30.8 → 3:34.4 → 3:40.0 while power went 465 → 462 → 493 W and cadence 188 → 184 spm: rep 3 cost ~10% more watts per m/s. Terrain or GPS on that part of the Lake Monger loop, or fatigue — not separable (wind ~4 km/h).
- Continuity bands: ≤3:30 nothing strictly (3:30.3 over 418 m, 3:30.8 over 1 km — GPS basis, ~1% long on road would put both slower); ≤3:42 and ≤3:47 1.0 km each (11-01 reps). No band record moved: 1 km / 3.0 km / 5 km stand.
- Sequencing (freshness observation, not an injury flag — no symptom reported): 6.66 km return on 10-27, then 21.0 km with ~13 km at moderate effort the next morning; 37 min of strength at 12:17 on 10-30, ~5.4 h after that morning's 4.1 km block and ~41 h before the 11-01 rep session. 10-30's post-coffee 6.87 km at 6:03/km with HR 159, cadence 176 spm and altitude 0–2 m reads as soft-sand running (inference) — not a pace datum.
- Also logged: rides 10-26 3.2 km and 29.7 km (62 min, 238 m, relative effort 38) on the last day of the planned break; nothing logged on 10-25. Two 8-min mobility sessions (10-27, 11-01).
watch
- Race day is the readout: Fremantle relay 10 km leg, Sun 8 Nov, 7 days out. Projection 35:10–36:00 (was 35:00–35:45), moved by the 10-30 and 11-01 HR cost; low end rests on the HBF half (34:42–35:14, five months old), slow end on post-break training. Any run before the race at a known pace — 4:00–4:12, or 3:30 reps — shows whether HR has come back toward the early-October baseline (4:00 ≈ 167, 3:30 reps ≈ 172–176), and that is what separates the two ends. Calf and shin state is an input the data can't supply.