6.65 km · 37:30 (37:42 elapsed) · 5:38/km · HR 138 avg / 150 max · cadence 178 spm · +37m/-37m
Execution: plan 36′ Z2 → ran 37:30 (+4 %) · HR 138 avg (Z2 cap 145)
12%Z2 78%11%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:39 | 5:39/km | 5:46/km | +5 m | 123 |
| 2 | 1.00 km | 5:26 | 5:26/km | 5:29/km | +7 m | 134 |
| 3 | 1.00 km | 5:20 | 5:20/km | 5:20/km | +16 m | 140 |
| 4 | 1.00 km | 5:30 | 5:30/km | 5:35/km | +4 m | 140 |
| 5 | 1.00 km | 5:58 | 5:58/km | 5:44/km | +29 m | 143 |
| 6 | 1.00 km | 5:57 | 5:57/km | 5:59/km | +42 m | 142 |
| 7 | 0.37 km | 2:11 | 5:54/km | 5:56/km | +6 m | 144 |
| 8 | 0.27 km | 1:42 | 6:18/km | 5:38/km | +6 m | 144 |
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.