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Sun, Sep 13 · 8:56 AM

LONG RUN

Distance
14.0 km
Duration
1h 27m
Pace
6:14 /km
Avg HR
157 bpm
Conditions
5C, clear

Reading

Final marathon-pace rehearsal leaves the body ready and motivated

This was a strong final taper long run: 14.0 km at 6:14/km, with normal legs, very good sleep, no discomfort, and high confidence heading into marathon week.

The session was not heavy, but it still included meaningful rhythm. Several kilometres were at or faster than marathon pace, so it should count as the final real workout before race week.

The best signal is psychological and mechanical: the pace felt comfortable, there were no issues, and the run finished with excitement for race day rather than fatigue or doubt.

Takeaway. The work is done. Race week should keep the legs awake without adding fatigue. Short sharpness is fine; proof-of-fitness workouts are not needed anymore.

Next step. W16D2 Intervals. Short race-week sharpening session. Keep the two 5-minute reps controlled and smooth, just enough to wake up the legs.

Splits / 14 splits

# Pace HR
1 7:27 /km 141
2 5:34 /km 151
3 5:40 /km 153
4 6:01 /km 153
5 6:06 /km 153
6 7:09 /km 153
7 6:00 /km 158
8 6:11 /km 159
9 6:37 /km 164
10 6:12 /km 180
11 6:27 /km 177
12 6:16 /km 163
13 6:18 /km 156
14 7:07 /km 152

run.nico.ar

Running lightly on a Pi Zero 2 W

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