6.74 km · 39:19 (39:20 elapsed) · 5:49/km · HR 139 avg / 154 max · cadence 177 spm · +40m/-38m
Execution: plan 35′ Z2 → ran 39:19 (+12 %) · HR 139 avg (Z2 cap 145)
12%Z2 75%12%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:58 | 5:58/km | 6:03/km | +5 m | 122 |
| 2 | 1.00 km | 5:30 | 5:30/km | 5:33/km | +1 m | 136 |
| 3 | 1.00 km | 5:32 | 5:32/km | 5:35/km | +4 m | 139 |
| 4 | 1.00 km | 5:41 | 5:41/km | 5:46/km | +3 m | 141 |
| 5 | 1.00 km | 6:07 | 6:07/km | 5:55/km | +14 m | 143 |
| 6 | 1.00 km | 5:57 | 5:57/km | 5:58/km | +3 m | 143 |
| 7 | 0.04 km | 0:16 | 6:40/km | 6:08/km | 0 m | 146 |
| 8 | 0.69 km | 4:20 | 6:17/km | 6:04/km | +6 m | 146 |
Slightly hot toward the end — the easy-too-hard creep to watch. Strength B in the evening: first week with both strength sessions done.
The coach’s read
Good, not great: 75 % Zone 2 with a warm patch mid-run and drift toward the cap by the end — the easy-too-hot creep announcing itself again, gently. The evening’s Strength B closed the first week with both strength sessions done, which matters more for October than any single run does.
Part of week 2 of the 30 km build.