5.83 km · 40:49 (40:50 elapsed) · 6:59/km · HR 119 avg / 133 max · cadence 171 spm · +48m/-53m
Execution: optional day, nothing scheduled · HR 119 avg (Z2 cap 145)
Z1 98%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 7:02 | 7:02/km | 7:08/km | +6 m | 110 |
| 2 | 1.00 km | 7:33 | 7:33/km | 7:16/km | +17 m | 115 |
| 3 | 1.00 km | 6:44 | 6:44/km | 6:51/km | +5 m | 118 |
| 4 | 1.00 km | 6:44 | 6:44/km | 6:54/km | +11 m | 122 |
| 5 | 1.00 km | 7:06 | 7:06/km | 6:59/km | +21 m | 124 |
| 6 | 0.83 km | 5:42 | 6:52/km | 6:46/km | +18 m | 125 |
Recovery-pace shakeout at HR 119, 98 % Zone 1 — deload executed like it means it. Strength A in the evening, one day late after Monday’s dry-needling session.
The coach’s read
An optional day used correctly: 98 % Zone 1 at HR 119 — a genuine recovery jog, not a stealth workout. Strength A in the evening, one day late to give Monday’s dry needling room to settle. Small decisions, correctly sequenced.
Part of week 3 of the 30 km build.