6.72 km · 37:49 · 5:37/km · HR 139 avg / 151 max
Execution: plan 35′ Z2 → ran 37:49 (+8 %) · HR 139 avg (Z2 cap 145)
Z2 91%
91 % Z2 — best zone discipline of the plan, on day 1 of a deliberately strict deload week.
The coach’s read
91 % Zone 2 — the best zone discipline of the plan, delivered on day one of a deliberately strict deload. After Saturday’s excursion, this is the response that matters: no compensating, no testing, just the prescription. A deload only works if it’s actually a deload.
Part of week 3 of the 30 km build.