Legs felt springy the whole way. Held marathon pace to 24K then let it roll. New half PR on the way through.
Replay flies the camera along your GPS trace and reads back the time, distance and heart rate at every point. Green pin is the start, red is where you stopped.
Even pacing through the middle, and the last quarter did not fall apart. Fastest kilometre was 4:15, slowest 4:44 — a 11% spread, which is tight for this distance.
Cardiac drift of 7 bpm across the session at a steady effort — that is normal, and lower than it was three months ago at the same pace. That gap is your aerobic fitness improving.
86 m of gain over 32.40 km. Effectively flat — every second here was earned on the legs, not given by gravity.
Normalised power 386 W against an average of 288 W gives a variability index of 1.34 — punchy, not steady. Intensity factor 1.44 against a 268 W FTP.
176 spm average. It drops in the final quarter, which is the posterior chain fatiguing rather than the engine. Two strength sessions a week fixes that.
75% of this session sat at threshold or above. That is a real stimulus — and it needs 48 hours before the next hard one.
