7.51 km · 42:29 (42:30 elapsed) · 5:39/km · HR 138 avg / 152 max · cadence 178 spm · +40m/-41m
Execution: plan 35′ Z2 → ran 42:29 (+21 %) · HR 138 avg (Z2 cap 145)
Z1 14%Z2 78%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:51 | 5:48/km | 5:56/km | +5 m | 120 |
| 2 | 1.00 km | 5:25 | 5:25/km | 5:29/km | +3 m | 132 |
| 3 | 1.00 km | 5:23 | 5:23/km | 5:23/km | +5 m | 136 |
| 4 | 1.01 km | 5:35 | 5:32/km | 5:38/km | +3 m | 140 |
| 5 | 1.00 km | 5:32 | 5:32/km | 5:31/km | +5 m | 142 |
| 6 | 1.00 km | 5:49 | 5:49/km | 5:46/km | +9 m | 142 |
| 7 | 1.00 km | 5:51 | 5:51/km | 5:43/km | +7 m | 144 |
| 8 | 0.50 km | 3:05 | 6:10/km | 6:02/km | +8 m | 144 |
First genuinely easy easy-run of the plan (78 % Z2), in 31 °C. Strength A in the evening — strength habit starts.
The coach’s read
First run after the volume reckoning, and the correction landed: 78 % Zone 2 in 31 °C — heat that usually drags HR upward makes the discipline more impressive, not less. Strength A in the evening started the other half of the plan. This is what week 1 should have looked like.
Part of week 2 of the 30 km build.