6.93 km · 39:45 · 5:44/km · HR 141 avg / 156 max
Execution: plan 35′ Z2 → ran 39:45 (+14 %) · HR 141 avg (Z2 cap 145)
11%Z2 55%Z3 34%
The coach’s read
Marginally better discipline than the two runs before it (34 % above Zone 2), but the same signature: honest effort, cap ignored late. The engine keeps making these runs feel cheap; the plantar fascia doesn’t get a vote — until it does.
Part of week 1 of the 30 km build.