After several weeks dominated by heat adjustments, this tempo run finally took place in pleasant morning conditions. The plan called for a two kilometre warm-up, a sustained tempo block of approximately six kilometres and an easy cool-down.
The result was the cleanest quality session of the project so far.
The data
| Metric | Result |
|---|---|
| Distance | 10.0 km |
| Time | 59:21 |
| Average pace | 5:56/km |
| Average heart rate | 137 bpm |
| Maximum heart rate | 153 bpm |
| Average power | 256 W |
| Maximum power | 298 W |
| Elevation gain | 12 m |
| Perceived effort | 6 to 7/10 |
| Faster block | Approximately 5.5 to 6.0 km |
| Food before the run | One banana |
The overall pace includes the warm-up and cool-down, so it should not be confused with the pace of the tempo block. The training record confirms a steady faster section but does not preserve a complete kilometre-by-kilometre split table.
Average heart rate was unusually low for a quality day, while maximum heart rate reached 153 bpm. Together with an effort rating of 6 to 7, that suggests a controlled sustained session rather than a threshold test.
What the coach saw
ChatGPT described the run as very clean. The flat route and cooler morning reduced the environmental noise that had complicated earlier comparisons.
There was no need for a final acceleration. The value came from holding the faster block evenly and finishing with reserve. Average power of 256 W was higher than on the recent easy runs but remained stable enough to support the impression of control.
The result also supported a more ambitious current form estimate. Training was beginning to suggest that a half marathon below 1:55 was realistic, with a possible range around 1:52 to 1:54 if endurance continued to develop.
That was still a working estimate, not a race prediction. The tempo block was shorter than the race, and several specific sessions remained before October.
The next-day decision
Sunday’s long run had to stay easy. A good tempo session is useful only if the following training absorbs it. There would be no fast finish and no attempt to turn the weekend into two consecutive tests.