6.63 km · 37:15 (37:16 elapsed) · 5:37/km · HR 139 avg / 164 max · cadence 177 spm · +35m/-37m
Execution: optional day, nothing scheduled · HR 139 avg (Z2 cap 145)
Z1 20%Z2 41%Z3 39%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:02 | 6:02/km | 6:09/km | +7 m | 118 |
| 2 | 1.00 km | 5:36 | 5:36/km | 5:39/km | +1 m | 130 |
| 3 | 1.00 km | 5:35 | 5:35/km | 5:35/km | +4 m | 137 |
| 4 | 1.00 km | 5:29 | 5:29/km | 5:33/km | +4 m | 142 |
| 5 | 1.00 km | 5:39 | 5:39/km | 5:26/km | +11 m | 148 |
| 6 | 1.00 km | 5:32 | 5:32/km | 5:35/km | +7 m | 149 |
| 7 | 0.62 km | 3:24 | 5:29/km | 5:14/km | +7 m | 155 |
The coach’s read
The optional Tuesday got used, which is fine — but it repeated Monday’s pattern almost exactly: 39 % above Zone 2, max HR touching 164. Two warm “easy” runs in two days is how invisible fatigue accumulates; the volume isn’t the risk here, the intensity creep is.
Part of week 1 of the 30 km build.