12.13 km · 72:04 (72:47 elapsed) · 5:56/km · HR 140 avg / 155 max · cadence 176 spm · +105m/-56m
Execution: plan 72′ Z2 → ran 72:04 (+0 %) · HR 140 avg (Z2 cap 145)
8%Z2 76%Z3 17%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:09 | 6:09/km | 6:00/km | +20 m | 126 |
| 2 | 1.00 km | 6:03 | 6:03/km | 5:45/km | +13 m | 136 |
| 3 | 1.00 km | 6:06 | 6:06/km | 5:59/km | +12 m | 140 |
| 4 | 1.00 km | 5:55 | 5:55/km | 5:49/km | +6 m | 140 |
| 5 | 1.00 km | 5:59 | 5:59/km | 5:55/km | +10 m | 140 |
| 6 | 1.00 km | 6:10 | 6:10/km | 6:08/km | +8 m | 138 |
| 7 | 1.00 km | 6:01 | 6:01/km | 6:12/km | +5 m | 137 |
| 8 | 1.00 km | 6:02 | 6:02/km | 5:53/km | +17 m | 141 |
| 9 | 1.00 km | 5:57 | 5:57/km | 5:52/km | +18 m | 142 |
| 10 | 1.00 km | 5:51 | 5:51/km | 5:46/km | +8 m | 142 |
| 11 | 1.00 km | 6:03 | 6:03/km | 5:47/km | +22 m | 146 |
| 12 | 1.00 km | 5:21 | 5:21/km | 5:26/km | +1 m | 146 |
| 13 | 0.07 km | 0:24 | 5:43/km | 5:11/km | +1 m | 151 |
| 14 | 0.05 km | 0:18 | 6:00/km | 5:17/km | 0 m | 151 |
First long run of the plan. Decoupling 0.7 % — the aerobic engine is fine; the work is discipline, not fitness.
The coach’s read
The week’s redemption: 72:04 on a 72-minute cap, 76 % Zone 2, and aerobic decoupling of 0.7 % — essentially a flat line. When pace is allowed to be an output instead of a target, the data is immaculate. The aerobic base was never the question; the discipline on the other five days of the week is.
Part of week 1 of the 30 km build.