7.47 km · 40:36 · 5:26/km · HR 140 avg / 152 max

Execution: plan 40′ Z2 → ran 40:36 (+2 %) · HR 140 avg (Z2 cap 145)

First 40-minute easy run of the plan — and the quickest easy pace of the build (5:26/km) at the same old HR.

The coach’s read

The duration progression executes: 40:36 against the new 40-minute prescription, 80 % Zone 2, ceiling respected. The quiet headline is pace-at-heart-rate: 5:26/km at HR 140, where the same effort bought 5:49 two weeks ago and 5:33 on Monday. Nobody chased that — it fell out of four weeks of discipline, which is the entire Zone 2 thesis in one data point. Fourth run of the week, every one inside its lines.

Part of week 4 of the 30 km build.