W14D7 · LONG RUN

This was a strong final controlled long rehearsal: 23.0 km in 2h25 at 6:20/km, with normal legs, good sleep, and the feeling of having plenty left at the end.

The execution was more honest than previous city long runs because the Garmin was kept running except for very long traffic stops. That makes the 6:20/km average a useful marathon-specific signal.

The best takeaway is that the run did not feel heavy. Seeing heart rate around 156 bpm after two hours suggests the effort was controlled enough, even with some faster marathon-pace kilometres in the middle.

Takeaway. The big marathon work is now done. The goal from here is to preserve fitness, sharpen lightly, and arrive fresh. Do not chase more confidence with extra volume or overcooked intervals.

Next step. W15D2 Intervals. Controlled sharpening session during taper. Run 4 to 5 threshold reps smoothly; the sixth rep is optional and not necessary.