9.82 km · 56:20 (56:21 elapsed) · 5:44/km · HR 139 avg / 150 max · cadence 176 spm · +76m/-75m
Execution: plan 54′ Z2 → ran 56:20 (+4 %) · HR 139 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:51 | 5:51/km | 5:56/km | +10 m | 121 |
| 2 | 1.00 km | 5:21 | 5:21/km | 5:23/km | +3 m | 134 |
| 3 | 1.00 km | 5:13 | 5:13/km | 5:18/km | +4 m | 137 |
| 4 | 1.00 km | 5:24 | 5:24/km | 5:28/km | +8 m | 139 |
| 5 | 1.00 km | 6:19 | 6:19/km | 6:14/km | +17 m | 141 |
| 6 | 1.00 km | 6:03 | 6:03/km | 5:48/km | +22 m | 142 |
| 7 | 1.00 km | 5:39 | 5:39/km | 5:46/km | +1 m | 138 |
| 8 | 1.00 km | 5:52 | 5:52/km | 5:39/km | +13 m | 143 |
| 9 | 1.00 km | 5:47 | 5:47/km | 5:50/km | +4 m | 142 |
| 10 | 0.43 km | 2:33 | 5:56/km | 5:43/km | +3 m | 144 |
| 11 | 0.38 km | 2:20 | 6:08/km | 5:51/km | +5 m | 143 |
First full-length medium-long of the build — 81 % Z2 on the cap, hours after needle #2 and a day after a mountain. First Wednesday Rathleff dose done after.
The coach’s read
The week-4 template’s densest day, delivered on schedule: 56:20 against a 54-minute cap, 81 % Zone 2, max HR 150 — controlled from first to last. Context makes it better: this was the longest on-plan midweek run of the build (9.82 km), run the evening after a 533 m mountain day and roughly 24 hours after the second needling session, and it still stayed inside every line. The first Wednesday strength dose followed — the 3×/week treatment protocol is now fully in motion. This morning’s HRV dip (56, from 67) is what absorbing looks like; the 7-day means are holding. Thursday’s score carries the needle-echo asterisk; clean reads resume Friday. One more data point worth keeping: the needled foot stung intermittently through the day, then went completely silent under load — the pattern that keeps pointing at muscle, not structure.
Part of week 4 of the 30 km build.