Long run simulation — Salève intégral
Reproducing UTMB Stage 1 profile
Objective
Simulate km 0–28 of UTMB. Test the descent on tired legs.
Observation
- ✅
Climb on target: VAM 820m/h over the first 45 minutes — exactly the target to stay in zone 2.
- ⚠️
Descent toward Les Treize Arbres: 22s/km behind your usual GAP pace over the last 3km.
- ✅
Total time 3h45 — 12 minutes within the target window of 3h30–4h00.
GAP pace deviation (s/km)
Diagnosis
The descent slowdown is not cardiac fatigue — your heart rate had returned to zone 1 at the summit. It is eccentric muscle fatigue: your quads absorbed 1,400m of positive elevation before the descent.
Terrain adjustment
Next week's long run uses the Veyrier-Bossey variant (280m D+, 10km): a gentle profile to recover. In 2 weeks: back to Salève but with the climb split into two segments separated by 3km flat — allowing the descent to be tested on partially-recovered quads.
Justification
The goal: build eccentric resistance progressively. We only retest the steep profile once the descent under moderate fatigue is mastered. In 4 weeks, you will run this same profile 15 minutes faster.
Threshold climb 4x8min
Sentier des Crêtes, Salève
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Saturday, April 12 2026
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