6.65 km · 37:30 · 5:38/km · HR 138 avg / 150 max
Execution: plan 36′ Z2 → ran 37:30 (+4 %) · HR 138 avg (Z2 cap 145)
12%Z2 78%11%
Deload medium-long, right on the 36-minute cap. Morning markers agree the recovery is landing: resting HR 40, HRV back to 66.
The coach’s read
Three for three on the deload: 37:30 against a 36-minute cap, 78 % Zone 2, and the morning markers agreeing loudly — resting HR 40 and HRV back at 66 are the best readings of the block. The recovery isn’t just scheduled; it’s landing. If the foot’s morning trend holds, the week-4 progression gate is opening.
Part of week 3 of the 30 km build.