Battle Group Training | Run Report
Charlie Cresswell | 8 November 2025 | Start Time: 08:00
Weather: Sunny, 7°C | Air Quality: Low
Average Pace
3:49 /km
Average Power
529 W
Average Heart Rate
159 bpm
Average Cadence
166 spm
Performance Summary
This 7 km continuous run merged structured pick-ups and fartlek segments. Average pace sat at 3:49/km, power averaged 529 W, and heart rate peaked at 176 bpm (93% HRmax). Cadence remained stable at 166 spm, showing efficiency and rhythm under fatigue.
The effort profile shows a smooth climb through tempo into threshold and repeated work near VO₂ max. Around 20 minutes were spent in the severe intensity domain — the window for real aerobic power development. Mechanical control and energy management were strong throughout.
This performance demonstrates growing aerobic stability and capacity to sustain intensity with minimal decay. A key progression marker moving into the next training cycle.
Coach Notes | Running Progress Focus
- Maintain high aerobic volume — 70–80% of weekly running in easy to steady zones.
- Add one controlled VO₂ interval session weekly (3–4 min reps, equal rest) to build top-end capacity.
- Use tempo runs to improve lactate threshold and pacing efficiency.
- Keep cadence between 165–170 spm on all runs to stabilise running economy.
- Include one recovery-based form run after every two quality sessions to consolidate adaptations.
Progress Tracker | November 2025
65% Complete — building aerobic power and pace control.