15.75 km · 92:17 · 5:51/km · HR 148 avg / 164 max
Execution: plan 81′ Z2 → ran 92:17 (+14 %) · HR 148 avg (Z2 cap 145)
Social long run with friends — +28 % over the 12 km / 72 min cap, at the fast-flat profile that historically flares my legs. Aerobically fine (4.7 % decoupling), and the foot passed every checkpoint afterwards. Bent, didn’t break — and doesn’t get to become a habit.
The coach’s read
Off-plan by every metric that matters: +28 % over the duration cap, 74 % Zone 3, at the fast-flat profile that has historically preceded every flare. The engine shrugged — 4.7 % decoupling on the biggest run of the block. The redeeming data came after: the foot passed every checkpoint, including the best morning of the episode two days later — evidence the current load sits inside tissue capacity, with some margin. Noted, absorbed, and explicitly not a precedent.
Part of week 2 of the 30 km build.