Week 4 marked a shift from Dubai’s flat, scorching roads to London’s greener, hillier trails. I logged 70.38km, over my 70km target, and tackled back-to-back long runs with some non-zero elevation. The week wasn’t without challenges - sleep disruptions and fatigue tested me - but I’m happy with the progress. Here’s the full recap, plus what’s next as I settle into UK training.
Training Breakdown: 70.38km
I aimed for 70km across 5 runs, keeping most sessions in Zone 2 (115-135 bpm) to build my aerobic base while practicing ultra fueling (200-300 kcal/hr). Now back in London, I hit the Thames and ran down to Richmond for some elevation (45m total, a step up from Dubai’s pancake-flat 3m). I didn't actually get into Richmond, next time I'll find the exact gate that opens before 7:30. My new target average heart rate is 135 bpm, as I suspect my aerobic threshold (AeT) is around 142 bpm—I’ll confirm with a test this week. Here’s the week’s breakdown:
- Monday (May 5): Rest day. Much-needed recovery after back-to-back long runs. Sleep was solid (8h19m), and HRV signalled readiness for the week. Form (TSB) at -18, right in the sweet spot. Read more about TSB here.
- Tuesday (May 6): 10km easy run, 7:26 min/km, 129 bpm, 0m gain. Dubai roads, cool morning. Poor sleep (daughter was uncomfortable) had me worried, but the run felt surprisingly strong. TSB at -10 suggests the volume’s working its magic.
- Wednesday (May 7): HIIT session, no distance. Focused on strength for trail stability.
- Thursday (May 8): 8.08km fartlek, 7:14 min/km, 133 bpm, 0m gain. Dubai treadmill, 8 x 1.5 min at 134-150 bpm (5:20-6:00 min/km) with 2 min jog rests. Pacing felt controlled, though I pushed harder than planned.
- Friday (May 9): 12km easy run, 7:29 min/km, 132 bpm, 0m gain. Cool Dubai morning, steady effort. Short sleep (6h33m) but legs felt good, ready for the weekend. Last Dubai run.
- Saturday (May 10): 22.26km long run, 7:18 min/km, 136 bpm, 11m gain. First London run. Faster than Dubai long runs, despite the pack. Bad sleep (interrupted.6h36m), but fuelling (500 kcal, 1000ml water) kept me strong. TSB at -10.
- Sunday (May 11): 18.04km long run, 7:00 min/km, 135 bpm, 34m gain. Down to Richmond and back up along the Thames, second long run. Surprisingly faster than Saturday’s by 18s/km - maybe London’s magic cooler air? Body felt fatigued, especially breathing, but that’s the growth zone. TSB dropped to -21, still in the “getting fit” range (-10 to -30).
Total elevation was 45m—modest, but a start. Back-to-back long runs (40.3km) were the week’s backbone, prepping me for ultra endurance. New Salomon shoes arriving Tuesday, and I’m buzzing to test them on Richmond Park’s trails (once I get to the right entrance).
Challenges and Wins
Challenges: Sleep was rough - daughter's unease cut me down to 6-7 hours of interrupted sleep some nights, and HRV dipped midweek. Breathing fatigue on Sunday’s long run showed I’m pushing limits, which is good but tough.
Wins: Hitting 70.38km and 45m elevation in my first London week is huge. Back-to-back long runs (22.26km + 18.04km) went better than expected, with Sunday’s pace (7:00 min/km) a confidence boost. TSB stayed in the -10 to -30 “getting fit” zone all week, proving my volume increase is working (see my TSB deep dive). Faster paces in London (7:00-7:18 min/km vs. Dubai’s 7:56-8:16 min/km) show progress.
A Focus on Pace and AeT
London’s cooler air and trails are unlocking faster paces - my long runs hit 7:00-7:18 min/km, way better than Dubai’s 8:00-8:16 min/km. I’m targeting 135 bpm for average HR now, as I suspect my AeT is ~142 bpm. I’ll do an AeT test Friday to confirm, which will fine-tune my Zone 2 training. This shift is critical for building the aerobic base needed for UTMB’s 170km and 10,000m of climbing. The Salomon shoes arriving Tuesday should help with traction and comfort on local trails and paths.
Looking Ahead: Week 5 and Trail Focus
Week 5 targets 67km, 5 runs, and a 20km long run. Keeping the distance the same as this week as I have a niggle I'd like to sort out in my calf before it becomes an actual problem. If it feels fine this week, I'll add some volume. HIIT stays in the mix for strength. The AeT test on Friday will guide HR zones, and I’m excited to break in the new Salomon shoes.
Join the Journey
Week 4 was a gritty step forward—London’s trails feel like home, and the TSB focus is paying off. I’m loving the long-run grind, the time out there is like meditation and seeing beautiful sunrises and scenery can't help but make your day so much better.. Follow my runs on Strava or gear updates on Instagram. Check my intro post for the full UTMB 2030 plan.
Happy trails,
Kyle
