9.12 km · 54:01 · 5:55/km · HR 136 avg / 148 max
Execution: plan 54′ Z2 → ran 54:01 (+0 %) · HR 136 avg (Z2 cap 145)
13%Z2 85%
Controlled medium-long: pace dead-steady 5:58→5:55→5:55, 85 % Z2. What the plan is supposed to look like.
The coach’s read
A model session, arguably the cleanest of the plan: 85 % Zone 2, pace dead-steady at 5:58→5:55→5:55, duration on the cap. The foot ached at the start, went quiet by minute eight, and the unwavering splits prove no compensation crept into the gait. File under “what the plan looks like when followed.”
Part of week 2 of the 30 km build.