15.75 km · 92:17 (92:18 elapsed) · 5:51/km · HR 148 avg / 164 max · cadence 178 spm · +122m/-122m
Execution: plan 81′ Z2 → ran 92:17 (+14 %) · HR 148 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:05 | 6:05/km | 5:54/km | +14 m | 133 |
| 2 | 1.00 km | 5:43 | 5:43/km | 5:54/km | +3 m | 139 |
| 3 | 1.00 km | 5:51 | 5:51/km | 5:46/km | +13 m | 144 |
| 4 | 1.00 km | 5:40 | 5:40/km | 5:39/km | +4 m | 146 |
| 5 | 1.00 km | 5:49 | 5:49/km | 5:46/km | +12 m | 149 |
| 6 | 1.00 km | 5:45 | 5:45/km | 5:37/km | +12 m | 151 |
| 7 | 1.00 km | 5:50 | 5:50/km | 5:48/km | +12 m | 151 |
| 8 | 1.00 km | 5:47 | 5:47/km | 5:54/km | +10 m | 149 |
| 9 | 1.00 km | 6:11 | 6:11/km | 5:48/km | +27 m | 155 |
| 10 | 1.00 km | 5:59 | 5:59/km | 5:53/km | +16 m | 153 |
| 11 | 1.00 km | 5:47 | 5:47/km | 5:59/km | +5 m | 148 |
| 12 | 1.00 km | 5:57 | 5:57/km | 5:51/km | +17 m | 149 |
| 13 | 1.00 km | 5:59 | 5:59/km | 6:01/km | +8 m | 147 |
| 14 | 0.80 km | 4:38 | 5:48/km | 5:48/km | +8 m | 147 |
| 15 | 1.00 km | 5:53 | 5:53/km | 5:55/km | +10 m | 148 |
| 16 | 0.95 km | 5:25 | 5:42/km | 5:44/km | +3 m | 149 |
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.