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Well done! You held marathon pace three kilometres longer than two weeks ago.
Heart rate stayed at 152, same effort as the last attempt. The block is paying off, so now let it settle.
Easy 40 minutes tomorrow, nothing faster. Time to assimilate.
Four minutes faster and 13 watts more, at almost the same heart rate.
You also came into it with 60 km in the legs, in April it was 25.
That is real climbing fitness, not a good day.
Sunday, ride it again at 220 W and see how easy it feels.
Want me to set a target for Sunday so it feels the same effort?
Your run is there, six sessions a month. The swim is the gap, two in four weeks.
Go 2 swims, 2 rides, 2 runs: 40-minute swims, one 90-minute ride, one brick of 60 plus 15.
Keep the runs short, keep one fast.
This week: swim Tuesday and Thursday, brick Saturday, long ride Sunday.
No. The predictor only sees the last few weeks, and those were bike and mountains.
Your 2:58 from last winter is nine months old, your engine is not.
Heat pushed your heart rate up on every September run, and it reads that as fitness lost.
Plan for 3:10 to 3:20 and let the October half set the number.
Short night and your HRV is under your own range, so no quality today.
The week is light so far, 6 h 10 against 7 h 40 last week, so do not skip either.
30 easy minutes, no watch pace. That keeps the week alive without digging.
Move the quality session to Thursday, the day that has been empty two weeks running.
Shall I move Thursday's session in your week?
Build one more week, then two shorter ones.
Week one 40 km with the long run at 18 km, week two 32 km with the race-pace rehearsal, week three 20 km and rest.
Your 10 km at 4:40 says 4:55 to 5:00 is the honest half pace.
Run 12 km at 4:57 this weekend to feel it.
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