7.51 km · 42:29 · 5:39/km · HR 138 avg / 152 max

Execution: plan 35′ Z2 → ran 42:29 (+21 %) · HR 138 avg (Z2 cap 145)

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.