10.03 km · 61:39 · 6:08/km · HR 143 avg / 159 max
Execution: plan 48′ Z2 → ran 61:39 (+28 %) · HR 143 avg (Z2 cap 145)
Z2 54%Z3 42%
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.