One entry per run, newest week first — goal and execution keywords on each. The plan behind it: as designed · current, with changelog. Generated from intervals.icu data; the notes are mine.
Week 3 — deload (Jul 13–Jul 19)
Target ~28 km · long run: 10 km / 1:00 · ran 19.2 km so far
Wed Jul 15 — Medium-long 36’ Z2
6.65 km · 37:30 · 5:38/km · HR 138 avg / 150 maxmedium-long deload 78% Z2 ✓
Execution: plan 36′ Z2 → ran 37:30 (+4 %) · 12 % Z1 / 78 % Z2 / 11 % Z3 · HR 138 avg (Z2 cap 145)
Deload medium-long, right on the 36-minute cap. Morning markers agree the recovery is landing: resting HR 40, HRV back to 66.
Tue Jul 14 — Optional recovery
5.83 km · 40:49 · 6:59/km · HR 119 avg / 133 maxrecovery optional deload
Execution: optional day, nothing scheduled · 98 % Z1 / 2 % Z2 · HR 119 avg (Z2 cap 145)
Recovery-pace shakeout at HR 119, 98 % Zone 1 — deload executed like it means it. Strength A in the evening, one day late after Monday’s dry-needling session.
Mon Jul 13 — Easy 35’ Z2
6.72 km · 37:49 · 5:37/km · HR 139 avg / 151 maxeasy deload 91% Z2 ✓ best discipline
Execution: plan 35′ Z2 → ran 37:49 (+8 %) · 4 % Z1 / 91 % Z2 / 6 % Z3 · HR 139 avg (Z2 cap 145)
91 % Z2 — best zone discipline of the plan, on day 1 of a deliberately strict deload week.
Week 2 — build (Jul 6–Jul 12)
Target ~37 km · long run: 13.5 km / 1:21 · ran 39.1 km
Sat Jul 11 — Long run 81’ Z2
15.75 km · 92:17 · 5:51/km · HR 148 avg / 164 maxlong-run 74% above Z2 — hot off-plan
Execution: plan 81′ Z2 → ran 92:17 (+14 %) · 1 % Z1 / 25 % Z2 / 74 % Z3 · HR 148 avg (Z2 cap 145)
Social long run with friends — +28 % over the 12 km / 72 min cap, at the fast-flat profile that historically flares my legs. Aerobically fine (4.7 % decoupling), and the foot passed every checkpoint afterwards. Bent, didn’t break — and doesn’t get to become a habit.
Thu Jul 9 — Easy 35’ Z2
6.74 km · 39:19 · 5:49/km · HR 139 avg / 154 maxeasy 75% Z2 ✓
Execution: plan 35′ Z2 → ran 39:19 (+12 %) · 12 % Z1 / 75 % Z2 / 12 % Z3 · HR 139 avg (Z2 cap 145)
Slightly hot toward the end — the easy-too-hard creep to watch. Strength B in the evening: first week with both strength sessions done.
Wed Jul 8 — Medium-long 54’ Z2
9.12 km · 54:01 · 5:55/km · HR 136 avg / 148 maxmedium-long 85% Z2 ✓ model run
Execution: plan 54′ Z2 → ran 54:01 (+0 %) · 13 % Z1 / 85 % Z2 / 2 % Z3 · HR 136 avg (Z2 cap 145)
Controlled medium-long: pace dead-steady 5:58→5:55→5:55, 85 % Z2. What the plan is supposed to look like.
Mon Jul 6 — Easy 45’ Z2
7.51 km · 42:29 · 5:39/km · HR 138 avg / 152 maxeasy 78% Z2 ✓
Execution: plan 35′ Z2 → ran 42:29 (+21 %) · 14 % Z1 / 78 % Z2 / 7 % Z3 · HR 138 avg (Z2 cap 145)
First genuinely easy easy-run of the plan (78 % Z2), in 31 °C. Strength A in the evening — strength habit starts.
Week 1 — base (Jun 29–Jul 5)
Target ~35 km · long run: 12 km / 1:12 · ran 42.4 km
Sat Jul 4 — Long run
12.13 km · 72:04 · 5:56/km · HR 140 avg / 155 maxlong-run 76% Z2 ✓ milestone
Execution: plan 72′ Z2 → ran 72:04 (+0 %) · 8 % Z1 / 76 % Z2 / 17 % Z3 · HR 140 avg (Z2 cap 145)
First long run of the plan. Decoupling 0.7 % — the aerobic engine is fine; the work is discipline, not fitness.
Thu Jul 2 — Easy 35’ Z2
6.93 km · 39:45 · 5:44/km · HR 141 avg / 156 maxeasy 34% above Z2 — hot
Execution: plan 35′ Z2 → ran 39:45 (+14 %) · 11 % Z1 / 55 % Z2 / 34 % Z3 · HR 141 avg (Z2 cap 145)
Wed Jul 1 — Medium-long 48’ Z2
10.03 km · 61:39 · 6:08/km · HR 143 avg / 159 maxmedium-long 42% above Z2 — hot volume creep
Execution: plan 48′ Z2 → ran 61:39 (+28 %) · 4 % Z1 / 54 % Z2 / 42 % Z3 · HR 143 avg (Z2 cap 145)
Week-1 medium-long — 10 km where ~8 was planned, part of a 42 km week against a ~35 km target.
Tue Jun 30 — Optional easy
6.63 km · 37:15 · 5:37/km · HR 139 avg / 164 maxeasy optional 39% above Z2 — hot
Execution: optional day, nothing scheduled · 20 % Z1 / 41 % Z2 / 39 % Z3 · HR 139 avg (Z2 cap 145)
Mon Jun 29 — Easy 35’ Z2
6.72 km · 37:03 · 5:30/km · HR 140 avg / 158 maxeasy 39% above Z2 — hot
Execution: plan 35′ Z2 → ran 37:03 (+6 %) · 14 % Z1 / 47 % Z2 / 39 % Z3 · HR 140 avg (Z2 cap 145)
Day 1 of the plan.