6.74 km · 39:19 · 5:49/km · HR 139 avg / 154 max

Execution: plan 35′ Z2 → ran 39:19 (+12 %) · HR 139 avg (Z2 cap 145)

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.