21K Buenos Aires

Distance: 21.5 km
Duration: 1h 52m
Pace: 5:15 /km
Avg HR: 176 bpm
Conditions: 4C, clear

This was an excellent official half marathon: 21.5 km at 5:15/km, with normal legs, strong confidence, and the feeling that there was still more available after the finish.

The pacing was strong and mature. After the first crowded kilometre, most of the race stayed controlled around 5:10-5:24/km, and the final kilometres showed a real finishing gear.

Because this was a true race effort, with high average heart rate and a hard finish, the next Garmin interval workout should not be run as planned on Tuesday. The correct move is recovery first, then reassess quality later in the week.

Takeaway. The official 21K validates the current marathon direction. Sub-4:30 remains fully justified, but the next gain comes from absorbing the race instead of stacking intensity immediately.

Next step. W13D2 Recovery Run. Post-race recovery run after the official 21K. Keep it relaxed and restorative; do not run the planned intervals on Tuesday.

#	Pace	HR
1	5:58 /km	145
2	5:18 /km	157
3	5:13 /km	174
4	5:10 /km	175
5	5:42 /km	174
6	5:14 /km	175
7	5:13 /km	177
8	5:14 /km	173
9	5:16 /km	177
10	5:24 /km	174
11	5:17 /km	177
12	4:59 /km	172
13	5:23 /km	181
14	5:14 /km	180
15	5:10 /km	180
16	5:23 /km	181
17	5:13 /km	179
18	5:12 /km	181
19	5:13 /km	184
20	5:01 /km	184
21	4:51 /km	192
22	4:13 /km	196

Official 21K confirms race fitness and confidence