One entry per run, newest week first — goal and execution keywords on each. The plan behind it: as designed · current, with changelog. Generated from intervals.icu data; the notes are mine.

Week 12 — race (Sep 14–Sep 20)

Target ~46 km · long run: Beluga 18 km trail (Sep 19) · ran 16.9 km so far

Thu Sep 17 — Easy 40’ Z2
5.70 km · 33:04 (33:05 elapsed) · 5:48/km · HR 139 avg / 155 max · +46m/-49m
easy 78% Z2 ✓ psoas/rectus-abdominis
Execution: plan 40′ Z2 → ran 33:04 (-17 %) · HR 139 avg (Z2 cap 145)

S12 day 2, two days from Beluga – not much pain from anywhere. Clean, easy, on schedule.

Tue Sep 15 — Optional recovery
4.40 km · 30:14 (30:15 elapsed) · 6:52/km · HR 127 avg / 147 max · +40m/-40m
recovery optional psoas/rectus-abdominis
Execution: optional day, nothing scheduled · HR 127 avg (Z2 cap 145)

Clean, easy, unscheduled Tuesday – hip felt good today, four days from Beluga. Race-day plan confirmed: hike climbs, control descents, hike immediately if the hip talks rather than push to finish.

Mon Sep 14 — Easy 40’ Z2
6.78 km · 38:51 (38:52 elapsed) · 5:43/km · HR 140 avg / 158 max · +36m/-36m
easy 76% Z2 ✓ psoas/rectus-abdominis
Execution: plan 40′ Z2 → ran 38:51 (-3 %) · HR 140 avg (Z2 cap 145)

S12 day 1, five days out from Beluga. Adductor/abs felt good, not noticed at all during the run; hip felt something but nothing alarming. A watch-display HR spike at ~1min didn’t make it into the recorded data.

Week 11 — build (Sep 7–Sep 13)

Target ~51 km · long run: 25 km / 2:30 · ran 20.3 km

Sat Sep 12 — Long run 150’ Z2
6.73 km · 38:53 (38:54 elapsed) · 5:46/km · HR 137 avg / 152 max · +40m/-38m
long-run 83% Z2 ✓
Execution: plan 150′ Z2 → ran 38:53 (-74 %) · HR 137 avg (Z2 cap 145)

Fri Sep 11 — Easy (unscheduled)
6.84 km · 39:30 (39:32 elapsed) · 5:46/km · HR 145 avg / 158 max · +42m/-40m
easy 56% above Z2 — hot psoas/rectus-abdominis
Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

Second hot run in a row (56 % Z3, HR 145/158) after last week’s full rest – likely temporary detraining, no illness signs. Hip/adductor ‘brittle’ but not painful; the self-assessment: might have started stinging mid-to-late on a 21 km effort. Doing PT exercises heavily this week ahead of Beluga.

Tue Sep 8 — Optional easy
6.76 km · 37:59 (38:00 elapsed) · 5:37/km · HR 142 avg / 156 max · +40m/-39m
easy optional 36% above Z2 — hot
Execution: optional day, nothing scheduled · HR 142 avg (Z2 cap 145)

First run back after a full week off (renovations ran long + very sore after a PT visit – a deliberate full rest, not a lapse). Came in hot and fast (36 % Z3), fresh-legs pattern after time off.

Week 10 — build (Aug 31–Sep 6)

Target ~49 km · long run: 23 km / 2:18 · ran 10.9 km

Tue Sep 1 — Optional recovery
4.39 km · 29:02 (29:16 elapsed) · 6:36/km · HR 129 avg / 148 max · +40m/-40m
recovery optional psoas/rectus-abdominis
Execution: optional day, nothing scheduled · HR 129 avg (Z2 cap 145)

Unscheduled Tuesday easy, clean and short – the mini-deload week continuing. Ab/adductor fine during running; worst when rolling over or getting up in bed.

Mon Aug 31 — Easy 40’ Z2
6.50 km · 43:26 (43:27 elapsed) · 6:40/km · HR 128 avg / 149 max · +39m/-35m
easy
Execution: plan 40′ Z2 → ran 43:26 (+9 %) · HR 128 avg (Z2 cap 145)

S10 day 1 – clean, hip/ab ok, but general fatigue (calves/foot/hips) plus a scheduling conflict prompted shortening this whole week rather than pushing into the build volume it was supposed to step up to.

Week 9 — deload (Aug 24–Aug 30)

Target ~36 km · long run: 16 km / 1:36 · ran 34.0 km

Sun Aug 30 — Long run 96’ Z2
15.98 km · 96:00 (97:58 elapsed) · 6:00/km · HR 143 avg / 162 max · +101m/-103m
long-run deload 40% above Z2 — hot long run psoas/rectus-abdominis
Execution: optional day, nothing scheduled · HR 143 avg (Z2 cap 145)

S9’s deload-week long run, shifted to Sunday – landed almost exactly on both the 96’ cap and ~16 km target. Zones ran hot again (40 % Z3) but hip/ab held up, just general post-long-run tiredness.

Fri Aug 28 — Easy (unscheduled)
6.76 km · 43:08 (43:09 elapsed) · 6:22/km · HR 130 avg / 147 max · +40m/-40m
easy deload psoas/rectus-abdominis
Execution: optional day, nothing scheduled · HR 130 avg (Z2 cap 145)

S9 day 5 of clean, conservative running since the Aug 23 flare – 43:08, 59 % Z2, no real Z3. Hip and abs are ‘pretty good’ as of today, first genuinely good report since the flare.

Wed Aug 26 — Medium-long 48’ Z2
6.80 km · 47:00 (50:15 elapsed) · 6:54/km · HR 123 avg / 147 max · +42m/-42m
medium-long deload
Execution: plan 48′ Z2 → ran 47:00 (-2 %) · HR 123 avg (Z2 cap 145)

S9’s medium-long, very conservative – 47:00 right on the 48’ cap, 87 % Z1. Strength B (Thu) also synced fine.

Mon Aug 24 — Easy 40’ Z2
4.45 km · 30:44 (30:45 elapsed) · 6:54/km · HR 126 avg / 149 max · +38m/-38m
easy deload psoas/rectus-abdominis
Execution: plan 40′ Z2 → ran 30:44 (-23 %) · HR 126 avg (Z2 cap 145)

S9 day 1 – short and conservative on purpose (30:44 vs the 40’ cap, 66 % Z1), the right call the morning after the peak long run. Ab still hot from yesterday.

Week 8 — build (Aug 17–Aug 23)

Target ~46 km · long run: 21 km / 2:06 · ran 41.6 km

Sun Aug 23 — Long run 126’ Z2
23.24 km · 139:46 (140:01 elapsed) · 6:00/km · HR 145 avg / 161 max · +150m/-184m
long-run 44% above Z2 — hot long run psoas/rectus-abdominis
Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

S8’s peak long run, shifted to Sunday – a routing mishap (a planned street turned out not to exist) added distance, pushed pace to limit the time overage. Landed over both caps anyway: 23.24 km / 139:46 vs 126’ / 21 km target. Ab not great again; hip stayed out of it this time.

Wed Aug 19 — Medium-long 66’ Z2
10.73 km · 65:26 (65:27 elapsed) · 6:06/km · HR 136 avg / 149 max · +88m/-87m
medium-long 90% Z2 ✓ psoas/rectus-abdominis
Execution: plan 66′ Z2 → ran 65:26 (-1 %) · HR 136 avg (Z2 cap 145)

S8’s medium-long — the cleanest zone discipline in weeks (90 % Z2), landed right on the 66’ cap. Ab was felt again, not badly, but present. PT finally booked for next week.

Mon Aug 17 — Easy 40’ Z2
7.59 km · 41:36 (41:37 elapsed) · 5:28/km · HR 142 avg / 161 max · +45m/-48m
easy
Execution: plan 40′ Z2 → ran 41:36 (+4 %) · HR 142 avg (Z2 cap 145)

S8 day 1, first session since Saturday’s flare. 7.59 km, 41:36, 68 % Z2. Low ab felt ok overall — a little on descents, not on the flat. Strength A tonight.

Week 7 — build (Aug 10–Aug 16)

Target ~44 km · long run: 19 km / 1:54 · ran 32.9 km

Sat Aug 15 — Long run 114’ Z2
19.21 km · 113:52 (113:53 elapsed) · 5:55/km · HR 142 avg / 161 max · +167m/-204m
long-run 70% Z2 ✓ volume step-up long run psoas/rectus-abdominis
Execution: plan 114′ Z2 → ran 113:52 (-0 %) · HR 142 avg (Z2 cap 145)

S7’s flagged long run — 114’ step-up, the one everyone’s been watching since Aug 1. Landed almost exactly on the cap (19.21 km, 113:52, 70 % Z2), but the psoas/rectus-abdominis issue flared: low ab/pubis pain early, high hip pain later. PT visit now a priority, not optional.

Thu Aug 13 — Easy 40’ Z2
6.97 km · 39:00 (39:08 elapsed) · 5:35/km · HR 142 avg / 151 max · +34m/-33m
easy 71% Z2 ✓
Execution: plan 40′ Z2 → ran 39:00 (-2 %) · HR 142 avg (Z2 cap 145)

S7 day 2 — Wednesday’s medium-long got skipped (away for work, no makeup). Thursday’s regular easy + strength B slot: 71 % Z2, HR 142 avg. Hip more than fine; foot still a bit tight.

Mon Aug 10 — Easy 40’ Z2
6.76 km · 38:28 (38:29 elapsed) · 5:41/km · HR 137 avg / 150 max · +40m/-39m
easy 89% Z2 ✓ post-race resumption
Execution: plan 40′ Z2 → ran 38:28 (-4 %) · HR 137 avg (Z2 cap 145)

S7 day 1, first session after UTFS — 89 % Z2, on the 40-minute cap. Clean restart.

Week 6 — deload/race (Aug 3–Aug 9)

Target ~30 km · long run: UTFS 10 km trail (Aug 9) · ran 30.2 km

Sun Aug 9 — UTFS 10 km trail (race)
13.39 km · 159:31 (165:52 elapsed) · 11:54/km · HR 131 avg / 158 max · +675m/-673m
trail deload UTFS milestone controlled effort
Execution: race day — controlled effort, not raced · HR 131 avg (Z2 cap 145)

UTFS 10 km trail — run exactly like June 6, not like a race: avg HR 131, 90 % Z1-Z2, 675 m of climb power-hiked under control.

Sat Aug 8 — Easy shakeout 25’ Z1 (optiona
3.34 km · 24:45 (25:06 elapsed) · 7:24/km · HR 124 avg / 138 max · +45m/-45m
easy trail deload pre-race shakeout
Execution: optional day, nothing scheduled · HR 124 avg (Z2 cap 145)

S6’s pre-UTFS shakeout — 25’ Z1 as prescribed, 83 % Z1. Form is positive for the first time since early July.

Wed Aug 5 — Medium-long 36’ Z2
6.14 km · 36:06 (39:16 elapsed) · 5:52/km · HR 143 avg / 152 max · +20m/-21m
medium-long deload 41% above Z2 — hot hot
Execution: plan 36′ Z2 → ran 36:06 (+0 %) · HR 143 avg (Z2 cap 145)

S6 medium-long, on the 36-minute cap but hot — 55 % Z2 / 41 % Z3, on a short-sleep night (5.7 h).

Mon Aug 3 — Easy 40’ Z2
7.38 km · 41:18 (41:19 elapsed) · 5:35/km · HR 138 avg / 154 max · +43m/-42m
easy deload 73% Z2 ✓ shoe lesson
Execution: plan 40′ Z2 → ran 41:18 (+3 %) · HR 138 avg (Z2 cap 145)

S6 day 1, back after a short pause — 73 % Z2, on the 40-minute cap. Tried a cushioned shoe hoping to go easy on the foot; foot pain showed up anyway. Escalante next time.

Week 5 — build (Jul 27–Aug 2)

Target ~42 km · long run: 17 km / 1:42 · ran 40.6 km

Sat Aug 1 — Long run 102’ Z2
17.04 km · 102:11 (103:13 elapsed) · 5:59/km · HR 143 avg / 154 max · +151m/-164m
long-run 35% above Z2 — hot longest yet
Execution: plan 102′ Z2 → ran 102:11 (+0 %) · HR 143 avg (Z2 cap 145)

S5’s step-up long run — 102:11 against the 102-minute cap, but hotter than recent weeks: 62 % Z2 / 35 % Z3.

Thu Jul 30 — Easy 40’ Z2
5.92 km · 32:50 (32:52 elapsed) · 5:32/km · HR 136 avg / 147 max · +20m/-48m
easy 89% Z2 ✓ cut short
Execution: plan 40′ Z2 → ran 32:50 (-18 %) · HR 136 avg (Z2 cap 145)

S5 easy, stopped a few minutes before the 40-minute cap for family reasons — 89 % Z2, 0 % Z3, the cleanest zone split of the plan.

Wed Jul 29 — Medium-long 60’ Z2
10.13 km · 60:06 (60:07 elapsed) · 5:55/km · HR 138 avg / 152 max · +80m/-82m
medium-long 86% Z2 ✓ clean discipline
Execution: plan 60′ Z2 → ran 60:06 (+0 %) · HR 138 avg (Z2 cap 145)

S5 medium-long, right after a foot scare that resolved by mid-morning — 86 % Z2, on the 60-minute cap.

Mon Jul 27 — Easy 40’ Z2
7.47 km · 42:19 (42:20 elapsed) · 5:39/km · HR 140 avg / 155 max · +44m/-43m
easy 80% Z2 ✓ clean discipline
Execution: plan 40′ Z2 → ran 42:19 (+6 %) · HR 140 avg (Z2 cap 145)

S5 day 1, back-to-back with Sunday’s long run + a soccer game — 80 % Z2, right on the 40-minute cap.

Week 4 — build (Jul 20–Jul 26)

Target ~39 km · long run: 15 km / 1:30 · ran 38.6 km

Sun Jul 26 — Long run 90’ Z2
14.63 km · 90:02 (90:05 elapsed) · 6:09/km · HR 138 avg / 152 max · +100m/-99m
long-run longest on-plan run
Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

S4’s long run, shifted Sat→Sun for travel — 90:02 against the 90-minute cap, the first long run to land almost exactly on its duration target.

Thu Jul 23 — Easy 40’ Z2
7.47 km · 40:36 (40:37 elapsed) · 5:26/km · HR 140 avg / 152 max · +20m/-70m
easy 80% Z2 ✓ aerobic signal
Execution: plan 40′ Z2 → ran 40:36 (+2 %) · HR 140 avg (Z2 cap 145)

First 40-minute easy run of the plan. The 5:26/km looks flashy but the route was net downhill — the honest fitness signal came Monday, on a matched loop.

Wed Jul 22 — Medium-long 54’ Z2
9.82 km · 56:20 (56:21 elapsed) · 5:44/km · HR 139 avg / 150 max · +76m/-75m
medium-long 81% Z2 ✓ first full ML
Execution: plan 54′ Z2 → ran 56:20 (+4 %) · HR 139 avg (Z2 cap 145)

First full-length medium-long of the build — 81 % Z2 on the cap, hours after needle #2 and a day after a mountain. First Wednesday Rathleff dose done after.

Tue Jul 21 — Hike — Pic-de-la-Tête-de-Chien (Monts-Valin)
8.85 km · 2:04 moving (3:28 elapsed) · 533 m D+ / 529 m D- · HR 88 avg / 129 max
hike cross-training utfs-prep

Optional-day mountain: 533 m of climb at an average HR of 88 — the fjord view came basically free. Right foot slightly tight by the end; the known, load-responsive pattern.

Mon Jul 20 — Easy 35’ Z2
6.72 km · 37:19 (37:20 elapsed) · 5:33/km · HR 136 avg / 152 max · +39m/-37m
easy 83% Z2 ✓ week 4 opens
Execution: plan 40′ Z2 → ran 37:19 (-7 %) · HR 136 avg (Z2 cap 145)

Week 4, day 1: gate passed in the morning, prescription delivered in the evening — 83 % Z2 at HR 136.

Week 3 — deload (Jul 13–Jul 19)

Target ~28 km · long run: 10 km / 1:00 · ran 25.4 km

Thu Jul 16 — Long run 60’ Z2
6.22 km · 55:24 (64:08 elapsed) · 8:54/km · HR 114 avg / 140 max · +95m/-96m
long-run trail deload moved up
Execution: plan 60′ Z2 → ran 55:24 (-8 %) · HR 114 avg (Z2 cap 145)

Saturday’s long run, moved to Thursday (weekend conflict) and taken to the trails — where it became part run, part orienteering: lots of stops to find the track.

Wed Jul 15 — Medium-long 36’ Z2
6.65 km · 37:30 (37:42 elapsed) · 5:38/km · HR 138 avg / 150 max · +37m/-37m
medium-long deload 78% Z2 ✓
Execution: plan 36′ Z2 → ran 37:30 (+4 %) · HR 138 avg (Z2 cap 145)

Deload medium-long, right on the 36-minute cap. Morning markers agree the recovery is landing: resting HR 40, HRV back to 66.

Tue Jul 14 — Optional recovery
5.83 km · 40:49 (40:50 elapsed) · 6:59/km · HR 119 avg / 133 max · +48m/-53m
recovery optional deload
Execution: optional day, nothing scheduled · HR 119 avg (Z2 cap 145)

Recovery-pace shakeout at HR 119, 98 % Zone 1 — deload executed like it means it. Strength A in the evening, one day late after Monday’s dry-needling session.

Mon Jul 13 — Easy 35’ Z2
6.72 km · 37:49 (37:50 elapsed) · 5:37/km · HR 139 avg / 151 max · +35m/-34m
easy deload 91% Z2 ✓ best discipline
Execution: plan 35′ Z2 → ran 37:49 (+8 %) · HR 139 avg (Z2 cap 145)

91 % Z2 — best zone discipline of the plan, on day 1 of a deliberately strict deload week.

Week 2 — build (Jul 6–Jul 12)

Target ~37 km · long run: 13.5 km / 1:21 · ran 39.1 km

Sat Jul 11 — Long run 81’ Z2
15.75 km · 92:17 (92:18 elapsed) · 5:51/km · HR 148 avg / 164 max · +122m/-122m
long-run 74% above Z2 — hot off-plan
Execution: plan 81′ Z2 → ran 92:17 (+14 %) · HR 148 avg (Z2 cap 145)

Social long run with friends — +28 % over the 12 km / 72 min cap, at the fast-flat profile that historically flares my legs. Aerobically fine (4.7 % decoupling), and the foot passed every checkpoint afterwards. Bent, didn’t break — and doesn’t get to become a habit.

Thu Jul 9 — Easy 35’ Z2
6.74 km · 39:19 (39:20 elapsed) · 5:49/km · HR 139 avg / 154 max · +40m/-38m
easy 75% Z2 ✓
Execution: plan 35′ Z2 → ran 39:19 (+12 %) · HR 139 avg (Z2 cap 145)

Slightly hot toward the end — the easy-too-hard creep to watch. Strength B in the evening: first week with both strength sessions done.

Wed Jul 8 — Medium-long 54’ Z2
9.12 km · 54:01 (54:02 elapsed) · 5:55/km · HR 136 avg / 148 max · +60m/-59m
medium-long 85% Z2 ✓ model run
Execution: plan 54′ Z2 → ran 54:01 (+0 %) · HR 136 avg (Z2 cap 145)

Controlled medium-long: pace dead-steady 5:58→5:55→5:55, 85 % Z2. What the plan is supposed to look like.

Mon Jul 6 — Easy 45’ Z2
7.51 km · 42:29 (42:30 elapsed) · 5:39/km · HR 138 avg / 152 max · +40m/-41m
easy 78% Z2 ✓
Execution: plan 35′ Z2 → ran 42:29 (+21 %) · HR 138 avg (Z2 cap 145)

First genuinely easy easy-run of the plan (78 % Z2), in 31 °C. Strength A in the evening — strength habit starts.

Week 1 — base (Jun 29–Jul 5)

Target ~35 km · long run: 12 km / 1:12 · ran 42.4 km

Sat Jul 4 — Long run
12.13 km · 72:04 (72:47 elapsed) · 5:56/km · HR 140 avg / 155 max · +105m/-56m
long-run 76% Z2 ✓ milestone
Execution: plan 72′ Z2 → ran 72:04 (+0 %) · HR 140 avg (Z2 cap 145)

First long run of the plan. Decoupling 0.7 % — the aerobic engine is fine; the work is discipline, not fitness.

Thu Jul 2 — Easy 35’ Z2
6.93 km · 39:45 (39:46 elapsed) · 5:44/km · HR 141 avg / 156 max · +50m/-50m
easy 34% above Z2 — hot
Execution: plan 35′ Z2 → ran 39:45 (+14 %) · HR 141 avg (Z2 cap 145)

Wed Jul 1 — Medium-long 48’ Z2
10.03 km · 61:39 (61:40 elapsed) · 6:08/km · HR 143 avg / 159 max · +103m/-118m
medium-long 42% above Z2 — hot volume creep
Execution: plan 48′ Z2 → ran 61:39 (+28 %) · HR 143 avg (Z2 cap 145)

Week-1 medium-long — 10 km where ~8 was planned, part of a 42 km week against a ~35 km target.

Tue Jun 30 — Optional easy
6.63 km · 37:15 (37:16 elapsed) · 5:37/km · HR 139 avg / 164 max · +35m/-37m
easy optional 39% above Z2 — hot
Execution: optional day, nothing scheduled · HR 139 avg (Z2 cap 145)

Mon Jun 29 — Easy 35’ Z2
6.72 km · 37:03 (38:54 elapsed) · 5:30/km · HR 140 avg / 158 max · +35m/-35m
easy 39% above Z2 — hot
Execution: plan 35′ Z2 → ran 37:03 (+6 %) · HR 140 avg (Z2 cap 145)

Day 1 of the plan.

Before the plan

Casual running from before the 30 km build began.

June 2026

ran 118.8 km

Sun Jun 28 — Optional easy
11.84 km · 68:22 (68:23 elapsed) · 5:46/km · HR 140 avg / 157 max · +97m/-96m
easy optional
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)

Sat Jun 27 — Easy (unscheduled)
4.50 km · 31:45 (38:16 elapsed) · 7:02/km · HR 128 avg / 155 max · +37m/-37m
easy
Execution: optional day, nothing scheduled · HR 128 avg (Z2 cap 145)

Thu Jun 25 — Easy (unscheduled)
6.75 km · 35:57 (35:58 elapsed) · 5:19/km · HR 148 avg / 169 max · +37m/-37m
easy 69% above Z2 — hot
Execution: optional day, nothing scheduled · HR 148 avg (Z2 cap 145)

Tue Jun 23 — Optional easy
5.10 km · 28:14 (28:19 elapsed) · 5:32/km · HR 145 avg / 155 max · +19m/-17m
easy optional 52% above Z2 — hot
Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

Mon Jun 22 — Easy (unscheduled)
6.76 km · 35:45 (35:46 elapsed) · 5:17/km · HR 145 avg / 168 max · +38m/-37m
easy 47% above Z2 — hot
Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

Sun Jun 21 — Optional easy
5.21 km · 25:53 (25:54 elapsed) · 4:58/km · HR 149 avg / 175 max · +31m/-30m
easy optional 61% above Z2 — hot
Execution: optional day, nothing scheduled · HR 149 avg (Z2 cap 145)

Tue Jun 16 — Optional easy
5.36 km · 26:55 (27:10 elapsed) · 5:01/km · HR 153 avg / 173 max · +42m/-45m
easy optional 79% above Z2 — hot
Execution: optional day, nothing scheduled · HR 153 avg (Z2 cap 145)

Mon Jun 15 — Easy (unscheduled)
6.12 km · 41:10 (41:11 elapsed) · 6:43/km · HR 122 avg / 149 max · +55m/-51m
easy
Execution: optional day, nothing scheduled · HR 122 avg (Z2 cap 145)

Sat Jun 13 — Long run (unscheduled)
10.84 km · 58:59 (59:00 elapsed) · 5:26/km · HR 148 avg / 167 max · +83m/-83m
long-run 65% above Z2 — hot
Execution: optional day, nothing scheduled · HR 148 avg (Z2 cap 145)

Fri Jun 12 — Easy (unscheduled)
6.74 km · 36:41 (36:42 elapsed) · 5:26/km · HR 144 avg / 173 max · +39m/-38m
easy 51% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Wed Jun 10 — Easy (unscheduled)
6.74 km · 39:29 (39:30 elapsed) · 5:51/km · HR 140 avg / 162 max · +36m/-36m
easy 42% above Z2 — hot
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)

Tue Jun 9 — Optional easy
5.07 km · 30:27 (30:28 elapsed) · 6:00/km · HR 144 avg / 161 max · +47m/-47m
easy optional 59% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Mon Jun 8 — Easy (unscheduled)
7.88 km · 46:13 (46:14 elapsed) · 5:51/km · HR 138 avg / 166 max · +58m/-58m
easy 31% above Z2 — hot
Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

Sun Jun 7 — Optional easy
6.74 km · 37:02 (37:03 elapsed) · 5:29/km · HR 140 avg / 161 max · +36m/-36m
easy optional
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)

Sat Jun 6 — Long run (unscheduled)
10.56 km · 95:23 (95:26 elapsed) · 9:01/km · HR 134 avg / 154 max · +288m/-292m
long-run trail
Execution: optional day, nothing scheduled · HR 134 avg (Z2 cap 145)

Thu Jun 4 — Easy (unscheduled)
5.81 km · 33:39 (34:02 elapsed) · 5:47/km · HR 141 avg / 155 max · +25m/-24m
easy 33% above Z2 — hot
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)

Wed Jun 3 — Easy (unscheduled)
6.76 km · 37:21 (37:22 elapsed) · 5:31/km · HR 147 avg / 165 max · +36m/-36m
easy 67% above Z2 — hot
Execution: optional day, nothing scheduled · HR 147 avg (Z2 cap 145)

May 2026

ran 128.9 km

Sun May 31 — Optional easy
6.76 km · 37:00 (37:01 elapsed) · 5:28/km · HR 142 avg / 165 max · +36m/-36m
easy optional 37% above Z2 — hot
Execution: optional day, nothing scheduled · HR 142 avg (Z2 cap 145)

Sat May 30 — Long run (unscheduled)
10.51 km · 99:46 (100:58 elapsed) · 9:29/km · HR 130 avg / 149 max · +186m/-188m
long-run trail
Execution: optional day, nothing scheduled · HR 130 avg (Z2 cap 145)

Fri May 29 — Easy (unscheduled)
4.30 km · 32:23 (32:41 elapsed) · 7:32/km · HR 122 avg / 150 max · +40m/-41m
easy
Execution: optional day, nothing scheduled · HR 122 avg (Z2 cap 145)

Wed May 27 — Easy (unscheduled)
6.75 km · 37:37 (37:38 elapsed) · 5:34/km · HR 144 avg / 160 max · +39m/-38m
easy 56% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Mon May 25 — Easy (unscheduled)
6.77 km · 36:53 (36:54 elapsed) · 5:27/km · HR 145 avg / 159 max · +39m/-38m
easy 56% above Z2 — hot
Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

Sat May 23 — Easy (unscheduled)
7.84 km · 44:39 (44:49 elapsed) · 5:41/km · HR 143 avg / 160 max · +55m/-54m
easy 40% above Z2 — hot
Execution: optional day, nothing scheduled · HR 143 avg (Z2 cap 145)

Thu May 21 — Easy (unscheduled)
6.75 km · 38:54 (38:55 elapsed) · 5:45/km · HR 141 avg / 158 max · +38m/-38m
easy 44% above Z2 — hot
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)

Sun May 17 — Optional recovery
5.25 km · 33:57 (33:58 elapsed) · 6:28/km · HR 127 avg / 142 max · +15m/-15m
recovery optional
Execution: optional day, nothing scheduled · HR 127 avg (Z2 cap 145)

Sat May 16 — Easy (unscheduled)
6.29 km · 41:58 (67:11 elapsed) · 6:40/km · HR 121 avg / 145 max · +18m/-18m
easy
Execution: optional day, nothing scheduled · HR 121 avg (Z2 cap 145)

Fri May 15 — Easy (unscheduled)
4.75 km · 33:32 (33:33 elapsed) · 7:03/km · HR 120 avg / 134 max · +12m/-12m
easy
Execution: optional day, nothing scheduled · HR 120 avg (Z2 cap 145)

Wed May 13 — Easy (unscheduled)
6.75 km · 36:07 (36:08 elapsed) · 5:21/km · HR 145 avg / 164 max · +41m/-40m
easy 63% above Z2 — hot
Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

Mon May 11 — Easy (unscheduled)
6.77 km · 35:56 (36:00 elapsed) · 5:18/km · HR 139 avg / 153 max · +35m/-35m
easy 85% Z2 ✓
Execution: optional day, nothing scheduled · HR 139 avg (Z2 cap 145)

Sat May 9 — Long run (unscheduled)
10.01 km · 47:18 (47:19 elapsed) · 4:43/km · HR 164 avg / 174 max · +70m/-72m
long-run 97% above Z2 — hot
Execution: optional day, nothing scheduled · HR 164 avg (Z2 cap 145)

Fri May 8 — Easy (unscheduled)
5.06 km · 25:08 (25:09 elapsed) · 4:57/km · HR 151 avg / 170 max · +29m/-30m
easy 78% above Z2 — hot
Execution: optional day, nothing scheduled · HR 151 avg (Z2 cap 145)

Wed May 6 — Easy (unscheduled)
6.25 km · 34:19 (34:20 elapsed) · 5:29/km · HR 143 avg / 161 max · +50m/-50m
easy trail 32% above Z2 — hot
Execution: optional day, nothing scheduled · HR 143 avg (Z2 cap 145)

Tue May 5 — Optional easy
6.81 km · 37:01 (37:02 elapsed) · 5:26/km · HR 147 avg / 169 max · +41m/-41m
easy optional 64% above Z2 — hot
Execution: optional day, nothing scheduled · HR 147 avg (Z2 cap 145)

Sun May 3 — Optional easy
21.31 km · 117:22 (117:23 elapsed) · 5:30/km · HR 148 avg / 165 max · +160m/-160m
easy optional 69% above Z2 — hot
Execution: optional day, nothing scheduled · HR 148 avg (Z2 cap 145)

April 2026

ran 167.4 km

Thu Apr 30 — Easy (unscheduled)
4.27 km · 25:35 (28:16 elapsed) · 5:59/km · HR 129 avg / 150 max · +27m/-26m
easy
Execution: optional day, nothing scheduled · HR 129 avg (Z2 cap 145)

Wed Apr 29 — Easy (unscheduled)
4.79 km · 29:20 (29:21 elapsed) · 6:07/km · HR 126 avg / 136 max · +23m/-22m
easy
Execution: optional day, nothing scheduled · HR 126 avg (Z2 cap 145)

Tue Apr 28 — Optional easy
6.76 km · 36:32 (36:33 elapsed) · 5:24/km · HR 146 avg / 169 max · +39m/-39m
easy optional 65% above Z2 — hot
Execution: optional day, nothing scheduled · HR 146 avg (Z2 cap 145)

Sun Apr 26 — Optional easy
6.69 km · 35:45 (35:56 elapsed) · 5:20/km · HR 140 avg / 157 max · +35m/-36m
easy optional 72% Z2 ✓
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)

Sat Apr 25 — Easy (unscheduled)
8.47 km · 46:55 (46:56 elapsed) · 5:32/km · HR 138 avg / 160 max · +55m/-55m
easy 89% Z2 ✓
Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

Fri Apr 24 — Easy (unscheduled)
6.71 km · 38:31 (38:33 elapsed) · 5:44/km · HR 136 avg / 151 max · +35m/-36m
easy 80% Z2 ✓
Execution: optional day, nothing scheduled · HR 136 avg (Z2 cap 145)

Thu Apr 23 — Easy (unscheduled)
6.76 km · 35:58 (35:59 elapsed) · 5:19/km · HR 144 avg / 164 max · +35m/-35m
easy 57% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Wed Apr 22 — Easy (unscheduled)
6.77 km · 36:57 (36:58 elapsed) · 5:27/km · HR 139 avg / 159 max · +40m/-40m
easy 74% Z2 ✓
Execution: optional day, nothing scheduled · HR 139 avg (Z2 cap 145)

Sat Apr 18 — Long run (unscheduled)
21.44 km · 126:03 (126:11 elapsed) · 5:52/km · HR 147 avg / 161 max · +167m/-165m
long-run 66% above Z2 — hot
Execution: optional day, nothing scheduled · HR 147 avg (Z2 cap 145)

Thu Apr 16 — Easy (unscheduled)
6.72 km · 38:06 (38:07 elapsed) · 5:40/km · HR 138 avg / 150 max · +37m/-37m
easy 88% Z2 ✓
Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

Wed Apr 15 — Easy (unscheduled)
6.73 km · 38:42 (38:43 elapsed) · 5:44/km · HR 134 avg / 145 max · +40m/-39m
easy 92% Z2 ✓
Execution: optional day, nothing scheduled · HR 134 avg (Z2 cap 145)

Tue Apr 14 — Optional easy
6.71 km · 33:31 (33:32 elapsed) · 4:59/km · HR 148 avg / 169 max · +36m/-35m
easy optional 76% above Z2 — hot
Execution: optional day, nothing scheduled · HR 148 avg (Z2 cap 145)

Mon Apr 13 — Easy (unscheduled)
6.72 km · 36:33 (36:34 elapsed) · 5:26/km · HR 141 avg / 154 max · +39m/-37m
easy 34% above Z2 — hot
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)

Thu Apr 9 — Easy (unscheduled)
7.54 km · 44:20 (51:28 elapsed) · 5:52/km · HR 136 avg / 147 max · +42m/-42m
easy 87% Z2 ✓
Execution: optional day, nothing scheduled · HR 136 avg (Z2 cap 145)

Wed Apr 8 — Easy (unscheduled)
6.10 km · 29:28 (29:29 elapsed) · 4:49/km · HR 152 avg / 171 max · +30m/-35m
easy 72% above Z2 — hot
Execution: optional day, nothing scheduled · HR 152 avg (Z2 cap 145)

Tue Apr 7 — Optional easy
6.73 km · 36:17 (36:18 elapsed) · 5:23/km · HR 138 avg / 153 max · +37m/-36m
easy optional 75% Z2 ✓
Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

Mon Apr 6 — Easy (unscheduled)
5.80 km · 30:01 (30:06 elapsed) · 5:10/km · HR 146 avg / 163 max · +7m/-1m
easy 74% above Z2 — hot
Execution: optional day, nothing scheduled · HR 146 avg (Z2 cap 145)

Sun Apr 5 — Optional easy
16.18 km · 104:04 (104:23 elapsed) · 6:25/km · HR 138 avg / 154 max · +114m/-152m
easy optional 85% Z2 ✓
Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

Fri Apr 3 — Long run (unscheduled)
12.02 km · 69:18 (70:40 elapsed) · 5:45/km · HR 146 avg / 158 max · +74m/-101m
long-run 66% above Z2 — hot
Execution: optional day, nothing scheduled · HR 146 avg (Z2 cap 145)

Thu Apr 2 — Easy (unscheduled)
6.74 km · 37:06 (37:07 elapsed) · 5:30/km · HR 140 avg / 155 max · +37m/-36m
easy 32% above Z2 — hot
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)

Wed Apr 1 — Easy (unscheduled)
6.74 km · 37:07 (37:08 elapsed) · 5:30/km · HR 140 avg / 159 max · +37m/-36m
easy
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)

March 2026

ran 131.5 km

Tue Mar 31 — Optional easy
6.73 km · 36:01 (36:02 elapsed) · 5:20/km · HR 144 avg / 165 max · +38m/-37m
easy optional 51% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Sun Mar 29 — Optional easy
16.02 km · 94:38 (94:39 elapsed) · 5:54/km · HR 143 avg / 156 max · +129m/-129m
easy optional 42% above Z2 — hot
Execution: optional day, nothing scheduled · HR 143 avg (Z2 cap 145)

Fri Mar 27 — Easy (unscheduled)
8.48 km · 47:26 (47:27 elapsed) · 5:35/km · HR 141 avg / 154 max · +52m/-53m
easy 70% Z2 ✓
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)

Thu Mar 26 — Easy (unscheduled)
5.05 km · 38:58 (39:01 elapsed) · 7:43/km · HR 115 avg / 129 max · +35m/-35m
easy
Execution: optional day, nothing scheduled · HR 115 avg (Z2 cap 145)

Wed Mar 25 — Easy (unscheduled)
6.71 km · 39:07 (39:24 elapsed) · 5:49/km · HR 136 avg / 154 max · +37m/-37m
easy 77% Z2 ✓
Execution: optional day, nothing scheduled · HR 136 avg (Z2 cap 145)

Tue Mar 24 — Optional easy
6.72 km · 36:05 (36:06 elapsed) · 5:22/km · HR 144 avg / 159 max · +36m/-36m
easy optional 63% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Mon Mar 23 — Easy (unscheduled)
8.42 km · 47:24 (47:25 elapsed) · 5:37/km · HR 139 avg / 157 max · +54m/-54m
easy
Execution: optional day, nothing scheduled · HR 139 avg (Z2 cap 145)

Sun Mar 22 — Optional easy
8.45 km · 48:54 (48:55 elapsed) · 5:47/km · HR 146 avg / 163 max · +55m/-54m
easy optional 63% above Z2 — hot
Execution: optional day, nothing scheduled · HR 146 avg (Z2 cap 145)

Fri Mar 20 — Long run (unscheduled)
14.39 km · 87:40 (87:41 elapsed) · 6:05/km · HR 151 avg / 163 max · +149m/-145m
long-run 86% above Z2 — hot
Execution: optional day, nothing scheduled · HR 151 avg (Z2 cap 145)

Thu Mar 19 — Easy (unscheduled)
8.45 km · 46:35 (46:36 elapsed) · 5:30/km · HR 144 avg / 161 max · +53m/-52m
easy 50% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Wed Mar 18 — Easy (unscheduled)
6.75 km · 37:33 (37:34 elapsed) · 5:33/km · HR 141 avg / 159 max · +36m/-36m
easy 40% above Z2 — hot
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)

Tue Mar 17 — Optional easy
6.74 km · 38:28 (38:29 elapsed) · 5:42/km · HR 142 avg / 158 max · +39m/-37m
easy optional 41% above Z2 — hot
Execution: optional day, nothing scheduled · HR 142 avg (Z2 cap 145)

Fri Mar 13 — Easy (unscheduled)
6.75 km · 38:05 (38:06 elapsed) · 5:38/km · HR 142 avg / 154 max · +38m/-37m
easy 37% above Z2 — hot
Execution: optional day, nothing scheduled · HR 142 avg (Z2 cap 145)

Tue Mar 10 — Optional easy
6.73 km · 35:46 (35:47 elapsed) · 5:19/km · HR 146 avg / 168 max · +37m/-37m
easy optional 59% above Z2 — hot
Execution: optional day, nothing scheduled · HR 146 avg (Z2 cap 145)

Mon Mar 9 — Easy (unscheduled)
6.73 km · 37:08 (37:09 elapsed) · 5:30/km · HR 144 avg / 167 max · +39m/-38m
easy 56% above Z2 — hot
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)

Sat Mar 7 — Easy (unscheduled)
8.34 km · 59:39 (60:06 elapsed) · 7:09/km · HR 131 avg / 162 max · +191m/-197m
easy
Execution: optional day, nothing scheduled · HR 131 avg (Z2 cap 145)