6.63 km · 37:15 · 5:37/km · HR 139 avg / 164 max
Execution: optional day, nothing scheduled · HR 139 avg (Z2 cap 145)
Z1 20%Z2 41%Z3 39%
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.