Easy 40′ Z2 — 7.5 km
Week 4: 7.47 km · 40:36 · 5:26/km · HR 140
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Medium-long 54′ Z2 — 9.8 km
Week 4: 9.82 km · 56:20 · 5:44/km · HR 139
Hike — Pic-de-la-Tête-de-Chien (Monts-Valin) — 8.8 km
Week 4: 8.85 km · 2:04 moving · 533 m D+ · HR 88
Easy 35′ Z2 — 6.7 km
Week 4: 6.72 km · 37:19 · 5:33/km · HR 136
Long run 60′ Z2 — 6.2 km
Week 3: 6.22 km · 55:24 · 8:54/km · HR 114
How this works: an AI coach, org-mode, and some plumbing
The 30 km program wasn’t downloaded from a training site — I built it in conversation with an AI (Claude), and the same AI stays in the loop as a kind of coach. A small summary of how the pieces fit. Building the program We started from data, not a template: my Strava history (volume patterns, the fast-flat runs that reliably preceded flare-ups), my injury history (calf / quad / plantar), heart-rate numbers, life constraints (young kids, volatile sleep). From that came the principles — injury-first, 100 % Zone 2, one variable at a time, deload every third week — and the 18-week structure, leaning on La Clinique du Coureur’s methodology. The program is completion-driven: the October 24 date slides before I break. ...
Medium-long 36′ Z2 — 6.7 km
Week 3: 6.65 km · 37:30 · 5:38/km · HR 138
Optional recovery — 5.8 km
Week 3: 5.83 km · 40:49 · 6:59/km · HR 119
Easy 35′ Z2 — 6.7 km
Week 3: 6.72 km · 37:49 · 5:37/km · HR 139
Long run 81′ Z2 — 15.8 km
Week 2: 15.75 km · 92:17 · 5:51/km · HR 148