12.13 km · 72:04 · 5:56/km · HR 140 avg / 155 max

Execution: plan 72′ Z2 → ran 72:04 (+0 %) · HR 140 avg (Z2 cap 145)

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.