Kluang - Wk16 Marathon Pace Run 15km: 3km

Solid marathon pace execution at 6:38/km average with good aerobic stimulus (TE 4.8), though the final 2km showed effort fade requiring an extended cool-down.

You nailed the workout structure: 3km easy warm-up (7:02–6:59/km), 10km marathon-pace block (6:14–6:39/km, averaging 6:29/km), then cool-down. HR progression through the main set was controlled, climbing from 150 bpm to peak 176 bpm at km 13—well-suited to aerobic threshold work. Your high pre-workout readiness (75/100) supported this harder effort, and the Training Load of 242 reflects appropriate intensity for Week 16 marathon prep. The final 2km splits (7:20, 7:26, 10:03/km) show expected deceleration after sustained pace work rather than sudden failure—this is normal fatigue management. The extended cool-down (km 16 at 10:03/km) helped bring HR down smoothly, explaining the low recovery HR of 22 bpm (a feature of the walk-down, not a red flag). HRV remained balanced at 86 ms despite the post-workout readiness dip to 8/100, which is typical post-hard-session and should recover with 24–48 hours rest. Actionable takeaway: This workout validated your marathon pace fitness. For next hard session, front-load adequate fuel and hydration if running over 90 minutes; the pacing decay suggests you could have maintained closer to target through km 14–15 with better fueling mid-run. Recovery priority now—your body is ready to adapt from this stimulus.