6.72 km · 37:03 (38:54 elapsed) · 5:30/km · HR 140 avg / 158 max · cadence 178 spm · +35m/-35m
Execution: plan 35′ Z2 → ran 37:03 (+6 %) · HR 140 avg (Z2 cap 145)
Z1 14%Z2 47%Z3 39%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:52 | 5:49/km | 5:59/km | +4 m | 119 |
| 2 | 1.00 km | 5:20 | 5:20/km | 5:22/km | +4 m | 135 |
| 3 | 1.00 km | 5:23 | 5:23/km | 5:25/km | +4 m | 139 |
| 4 | 1.00 km | 5:21 | 5:21/km | 5:25/km | +1 m | 144 |
| 5 | 1.00 km | 5:35 | 5:35/km | 5:23/km | +11 m | 147 |
| 6 | 0.48 km | 2:31 | 5:15/km | 5:33/km | 0 m | 151 |
| 7 | 1.00 km | 5:34 | 5:34/km | 5:27/km | +10 m | 147 |
| 8 | 0.24 km | 1:29 | 6:11/km | 5:43/km | +7 m | 153 |
Day 1 of the plan.
The coach’s read
Day one, and the baseline fault is already on tape: an “easy” run with 39 % of its time above Zone 2. Average HR 140 sits inside the band, but the drift to 158 says the effort was managed by feel, not by the cap. This is precisely the habit the whole plan is built to retrain.
Part of week 1 of the 30 km build.