6.93 km · 39:45 (39:46 elapsed) · 5:44/km · HR 141 avg / 156 max · cadence 177 spm · +50m/-50m
Execution: plan 35′ Z2 → ran 39:45 (+14 %) · HR 141 avg (Z2 cap 145)
11%Z2 55%Z3 34%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:57 | 5:53/km | 6:04/km | +7 m | 123 |
| 2 | 1.00 km | 5:33 | 5:33/km | 5:34/km | +1 m | 136 |
| 3 | 1.00 km | 5:36 | 5:36/km | 5:40/km | +4 m | 137 |
| 4 | 1.00 km | 5:34 | 5:34/km | 5:38/km | +1 m | 142 |
| 5 | 1.00 km | 5:55 | 5:55/km | 5:27/km | +20 m | 147 |
| 6 | 1.00 km | 5:45 | 5:45/km | 5:55/km | +10 m | 146 |
| 7 | 0.92 km | 5:27 | 5:55/km | 5:42/km | +10 m | 150 |
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.