on 1. August just 3 weeks before the race day (20. August) I’ll do my last long run (5 hours) according my 100k L1 plan.
Is it a good idea to do a longer training on the race track – ca. 56km D+ 1750m D- 2200m which will take me ca. 8-9 hours easy going OR I should completely avoid it? My aim is to simulate the race day, equipment, nutrition etc. for the last time and spend some more “time-on-feet”. I’m fully aware of the recommendation not to extend a training over 5 hours but I think I should do a kind of a last test before the race…
If yes, then how should I structure my training plan in order not to overdo the weeks before and after my last long run?
I don’t see this as an either/or. You can use the last long run itself as a “dress rehearsal” for the race. Go ahead and simulate the race in every respect except total duration. Put in your 5 hours and consider yourself prepared.