6.72 km · 37:49 (37:50 elapsed) · 5:37/km · HR 139 avg / 151 max · cadence 177 spm · +35m/-34m
Execution: plan 35′ Z2 → ran 37:49 (+8 %) · HR 139 avg (Z2 cap 145)
Z2 91%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:44 | 5:41/km | 5:50/km | +10 m | 129 |
| 2 | 1.00 km | 5:28 | 5:28/km | 5:31/km | +1 m | 136 |
| 3 | 1.00 km | 5:27 | 5:27/km | 5:31/km | +4 m | 139 |
| 4 | 1.00 km | 5:31 | 5:31/km | 5:34/km | +1 m | 141 |
| 5 | 1.00 km | 5:52 | 5:52/km | 5:40/km | +11 m | 142 |
| 6 | 1.00 km | 5:36 | 5:36/km | 5:37/km | +3 m | 141 |
| 7 | 0.23 km | 1:23 | 6:01/km | 5:55/km | 0 m | 143 |
| 8 | 0.48 km | 2:50 | 5:54/km | 5:47/km | +6 m | 145 |
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.