W10D7 · HALF MARATHON

This was a very strong controlled rehearsal: 24.1 km at 6:20/km, completed with normal legs, good sleep, and a clear effort cap around the heart-rate response.

The run was longer than a half marathon, but it was not raced all-out. The steady pacing and 153 bpm average heart rate make it a useful marathon-specific aerobic signal rather than a destructive test.

The August adjustment now makes sense: keep August 9 as the controlled rehearsal, use August 16 for the big marathon-specific long run, and preserve August 23 as the real official half-marathon race.

Takeaway. The rehearsal was successful, but it still carried real long-run load. Do not rush the next quality session forward; give the body two easy days before the next threshold workout.

Next step. W11D3 Intervals. Three controlled threshold repetitions after the 24 km rehearsal. Keep the effort strong but repeatable, with no need to prove fitness.