10.03 km · 61:39 (61:40 elapsed) · 6:08/km · HR 143 avg / 159 max · cadence 177 spm · +103m/-118m
Execution: plan 48′ Z2 → ran 61:39 (+28 %) · HR 143 avg (Z2 cap 145)
Z2 54%Z3 42%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:22 | 6:22/km | 6:10/km | +14 m | 128 |
| 2 | 1.00 km | 5:56 | 5:56/km | 6:12/km | 0 m | 135 |
| 3 | 1.00 km | 6:11 | 6:11/km | 6:18/km | +8 m | 138 |
| 4 | 1.00 km | 6:16 | 6:16/km | 6:12/km | +8 m | 141 |
| 5 | 1.00 km | 6:16 | 6:16/km | 6:04/km | +15 m | 142 |
| 6 | 1.00 km | 6:16 | 6:16/km | 5:28/km | +15 m | 144 |
| 7 | 1.00 km | 5:59 | 5:59/km | 6:07/km | 0 m | 145 |
| 8 | 1.00 km | 6:15 | 6:15/km | 6:15/km | +12 m | 150 |
| 9 | 1.00 km | 6:00 | 6:00/km | 6:00/km | +4 m | 151 |
| 10 | 1.00 km | 5:57 | 5:57/km | 5:56/km | +4 m | 155 |
| 11 | 0.03 km | 0:13 | 7:13/km | 6:37/km | 0 m | 156 |
Week-1 medium-long — 10 km where ~8 was planned, part of a 42 km week against a ~35 km target.
The coach’s read
The week-1 medium-long pulled both levers at once: well over its scheduled duration and 42 % of it above Zone 2. Aerobically it looked comfortable, which is exactly why it’s seductive — “one variable at a time” exists because tissue doesn’t negotiate. Most of week 1’s volume overshoot (42 km against ~35) traces to sessions like this one.
Part of week 1 of the 30 km build.