7.47 km · 40:36 (40:37 elapsed) · 5:26/km · HR 140 avg / 152 max · cadence 176 spm · +20m/-70m
Execution: plan 40′ Z2 → ran 40:36 (+2 %) · HR 140 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:52 | 5:52/km | 5:51/km | +14 m | 127 |
| 2 | 1.00 km | 5:17 | 5:17/km | 5:21/km | 0 m | 137 |
| 3 | 1.00 km | 5:26 | 5:26/km | 5:32/km | +5 m | 139 |
| 4 | 1.00 km | 5:21 | 5:21/km | 5:19/km | +1 m | 140 |
| 5 | 1.00 km | 5:17 | 5:17/km | 5:28/km | 0 m | 142 |
| 6 | 1.00 km | 5:38 | 5:38/km | 5:43/km | +4 m | 142 |
| 7 | 1.00 km | 5:13 | 5:13/km | 5:23/km | +3 m | 145 |
| 8 | 0.36 km | 1:57 | 5:25/km | 5:41/km | 0 m | 144 |
| 9 | 0.10 km | 0:37 | 6:10/km | 5:49/km | 0 m | 144 |
First 40-minute easy run of the plan. The 5:26/km looks flashy but the route was net downhill — the honest fitness signal came Monday, on a matched loop.
The coach’s read
The duration progression executes: 40:36 against the new 40-minute prescription, 80 % Zone 2, ceiling respected. The 5:26/km needs an asterisk: the route dropped a net 50 m, worth roughly 7–12 s/km — terrain-adjusted this is ~5:33–5:38 at HR 140, in line with Monday, not a step past it. The real pace-at-heart-rate signal is the like-for-like pair: the same loop ridden on Jul 9 and Jul 20 came back 16 s/km faster at 3 bpm lower HR eleven days apart. That’s the Zone 2 thesis — this run just isn’t the data point that proves it. Fourth run of the week, every one inside its lines.
Part of week 4 of the 30 km build.