Long story short : I was ready for 3hish marathon in february; then I fell ill for 2 months and lost fitness without knowing how much exactly; foolishly hoped I didn't lose too much critical power and raced at 228W till km 22 despite HR clearly showing an overreaching 87% of HRmax; very stiff legs between km 23 and 25 alerted me so I dialed back a bit on speed/power; first cramps made me drop more severely on speed/power around km 29, until km 36; stabilized speed between km 37 and 40; accel