Long Run

Distance: 13.7 km
Duration: 1h 30m
Pace: 6:34 /km
Conditions: 23C, clear

#	Km	Pace	Time	HR
1	1.0	6:15 /km	6m 15s	136
2	1.0	6:27 /km	6m 27s	151
3	1.0	6:41 /km	6m 41s	148
4	1.0	6:37 /km	6m 37s	155
5	1.0	6:45 /km	6m 45s	157
6	1.0	9:19 /km	9m 19s	157
7	1.0	6:02 /km	6m 02s	163
8	1.0	6:55 /km	6m 55s	164
9	1.0	6:28 /km	6m 28s	166
10	1.0	7:18 /km	7m 18s	166
11	1.0	6:29 /km	6m 29s	169
12	1.0	6:24 /km	6m 24s	179
13	1.0	7:05 /km	7m 05s	175
14	0.7	9:45 /km	7m 02s	146

The middle section was well controlled, especially considering the heat and the route conditions. Pace stayed mostly steady and the effort built in a usable way rather than drifting into survival mode.

What changed the reading was the closing surge. The last two stronger laps showed clear reserve and good endurance, but they also pushed the session beyond what a classic long run really needs.

That is still a positive signal overall. You handled the load well and finished with strength, but the cost was higher than ideal for the session type, so the next run should be treated as a true reset.

Carry forward. Good endurance signal, but let the next run absorb the work instead of adding more intensity on top of it.

What followed. Easy reset run. Keep the effort genuinely soft, let the legs settle, and avoid proving anything after the stronger-than-needed finish.

Strong long run, sharp finish