Week 11- the last week of work. Coming off that monster long progression run the previous Sunday, I wasn’t sure how the legs would respond. But the weather kept improving, the body kept coming to the party, and this turned into a genuinely strong week: 79 km, controlled intensity, and some of the best splits of the entire block.
Everything is lining up at exactly the right time.
Monday – Rest Day
Completely wrecked from the long run the day before. Didn’t recover well — not enough sleep, not enough food — and definitely paid for it. Needed the rest and took it.
Had a late-night webinar to join and compounded the fatigue with a late night
Tuesday – Chojo Project Fartlek
Up at 5:20 after a short night of sleep, but the legs weren’t sore — just generally tired.
Same workout as last week. Warm-up and cool-down were trimmed to account for the later start, but the session itself was sharp:
- 10.34 km
- 49:30
1-minute reps: built into it from 4:00/km, finishing in the 3:50s
30-second reps: 3:40s → 3:30s → 3:20s → final at 3:13/km
Serious turnover for a tired morning. Exactly the right kind of late-block neuromuscular sharpening.
Wednesday – 90 Minutes Medium-Long (Zone 2)
Coolest morning of the whole training cycle so far — 16–17°C — and it felt incredible.
Let myself push a little within Zone 2, but aerobically it stayed controlled:
- 18.0 km
- 1:32:00
- 5:04/km
- HR 150
Felt it slightly in the legs, but in a satisfying way. Pace coming for free in cool weather is one of the best taper signals you can get.
Thursday – 3 × 10 Minutes Tempo
Extended warm-up and cool-down. Had a friend alongside on the bike, which helped the rhythm.
Splits:
- 4:23/km, HR 160
- 4:23/km, HR 163
- 4:18/km, HR 166
Total with warm-up/cool-down: 14.97 km in 1:15:00.
Massive improvement on last week (4:28, 4:36, 4:32). Clear evidence of sharpening and efficiency gains.
Friday – Rest Day
Nothing to report. usual rest day as planned
Saturday – 60 Minutes Easy (Solo City Loop)
Run Club was Sunday this week, but I kept the routine and went to the fountain at 6 a.m. anyway. Nobody there, which turned into a peaceful solo tour of a cool, quiet Vientiane morning.
Route: Black Stupa → Lane Xang Avenue → Patuxay → That Luang → back through the temples → hospital → riverfront → park.
Stats:
- 11.37 km
- 60:00
- HR 146
Another excellent cool-weather morning. Legs smooth, effort easy.
Sunday – Long Run w/ 10 km MP + 3 × 2 km Threshold
Not a “big” long run in length compared to last week, but a very serious session: chose the riverfront rather than on the course, so i could dial in pace and effort on the flat and loop back past my car to refill water in the middle
- 24.2 km
- 1:55:00 total
10 km at Marathon Effort
- 4:34/km
- HR 159
- Perfect marathon rhythm: controlled, steady, almost boring. Ideal.
3 × 2 km Threshold
- 4:10/km, HR 166
- 4:08/km, HR 167
- 3:59/km, HR 169
Rolling, confident, and holding form even as HR nudged into threshold territory. That final rep dipping under 4:00/km is a major marker of fitness this late in the block. quickest 1 km split in the last 90 days at the end of 16km of work. Timed my finish to match the run club and met the for coffee afterwards
Weekly Summary – 79 km
A genuinely strong week off the back of last Sunday’s monster run. The weather has turned cool, the paces are coming easily, and this block has clearly done its job. 329 km for November, just pipping my previously biggest month of 328km from December 2024
- Marathon pace finally feels honest and controlled
- Threshold pace is sharper than at any other point in the build
- Easy days feel easier
- Hard days are hitting
- Legs are heavy but not cooked
- Confidence is rising
- The taper is finally here
Two weeks to go. Feeling good. Feeling strong. The work is done — now it’s about arriving fresh.