Good morning. A note about tomorrow.

Three quiet Z2 weeks have done their work. Average aerobic HR has dropped 4 bpm at the same pace, and Saturday's 10km sat 15 seconds per km faster than the February baseline on the same loop. You have earned a short threshold session. Not a hero workout — a returning one.

At this heart rate you sit just under lactate turn. Eight minutes is long enough to demand something, short enough not to break you. Two sets is what this week can absorb. Three the next time we run these.

If the warm-up tells you no, stop after the first set and reply. No debt.

— Glide

Morning.

Yesterday went well. Both 8-minute sets averaged HR 169 and 171 — right where we asked. Pace held at 4:18/km on both, which is 6 seconds per km faster than the last time we ran these in February.

Today is the hour that installs yesterday. Z1, nothing more. Base adaptation happens on easy days, not hard ones. If you are tempted to press, that is the body lying about what it wants.

Tomorrow: 75 minutes Z2 on rolling terrain. We will write again Saturday evening about the long run.

— Glide

Evening.

Tomorrow is the long one. 2h45, Z2 dominant, 400–600m of climbing if your route allows.

Your cumulative load this week is 14% above last week — not alarming, but enough that we are setting the first hour slower than your default. Target: 5:40/km or slower on flats for the opening 60 minutes. Then let heart rate drift up with the hills, not pace on the flats.

Fuel: 60g carbs per hour from the 45-minute mark. You ran short on Saturday's session two weeks ago by your own account; don't repeat that tomorrow.

If the first 30 minutes feel harder than they should, convert to a Z1 two-hour instead. The week is built. We don't need to force the crown.

— Glide