An example debrief, annotated.

Tuesday · Threshold

Tuesday reads as a threshold session, though you didn’t log an intent, so I’m going by the shape of it. The 4:41/km average looks slow next to your recent tempo work. Then the conditions weigh in: 24 °C with a dew point of 19, and a 160 m climb through the middle third. Adjusted for both, this sits exactly where a controlled threshold effort should. Your last comparable threshold, three weeks back, ran in air with a dew point 6 °C lower; today’s clock was never going to match it.

The thing worth keeping is the last two kilometres. Heart rate held steady while pace faded eight seconds. On a cool, flat day that split would mean fatigue; in this heat it is the expected cost of holding effort. You were at the ceiling for it, 99% of your threshold heart rate, and you finished the effort rather than rescuing the pace. Nothing here argues for changing the plan.

The week around this run is the thing to watch. Your training balance is −13.9 (TSB); you’re carrying more short-term load than your base absorbs. Hard running has taken a bigger share of your last four weeks than it usually does, and your load ratio sits near 1.3, which I’ll say quietly because the science behind that number is contested. None of it is alarming. All of it says the next two days matter more than usual.

Priorities:

• - Keep tomorrow conversational, slower than 5:30/km with heart rate under 145; the week’s load is climbing faster than the base under it.
• - Drink earlier on warm days, fluid on board by 40 minutes whenever the dew point reads 18 or higher; the drift started at the hour, not the hill.