I returned to the same route I had used the previous week. This time the temperature was 21°C instead of 28°C.
The difference was immediate. The run felt better, and the numbers improved with it.
The data
| Metric | Previous comparable run | This run |
|---|---|---|
| Temperature | 28°C | 21°C |
| Average pace | 6:38/km | 6:12/km |
| Average heart rate | 135 bpm | 143 bpm |
| Average power | 235 W | 249 W |
| Maximum heart rate | 164 bpm | 168 bpm |
| How it felt | Controlled | Good |
I ran 26 seconds per kilometre faster and produced 13 more watts on average. Heart rate rose, as it should have at the higher intensity, but the effort still felt manageable.
What the coach saw
ChatGPT called it my best faster session of the previous few weeks. Not because the pace was spectacular, but because pace, power, heart rate and subjective feeling finally made sense together.
Some of the improvement clearly came from the cooler weather. The coach estimated that temperature alone could explain part of the difference. The rest was taken as a possible sign of improved fitness.
That distinction matters. It would be tempting to claim a major breakthrough after one faster run. The more honest conclusion is that better conditions allowed me to show more of the fitness that was already there.
One criticism
My recoveries between the harder sections sometimes involved walking rather than slow jogging. ChatGPT suggested using gentle recovery jogs in future sessions.
That would make the workout more specific to half marathon running. The aim is not only to run fast repetitions. It is also to regain rhythm while still moving.
What came next
The next session was supposed to be an easy run of around 8 kilometres. The coach wanted to see whether the improvement also appeared at low intensity.
That was a sensible test. Faster intervals are encouraging, but improved running economy on an ordinary easy day would be stronger evidence that the training was working.
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