Long run 90′ Z2 — 14.6 km

14.63 km · 90:02 (90:05 elapsed) · 6:09/km · HR 138 avg / 152 max · cadence 173 spm · +100m/-99m

Execution: optional day, nothing scheduled · HR 138 avg (Z2 cap 145)

S4’s long run, shifted Sat→Sun for travel — 90:02 against the 90-minute cap, the first long run to land almost exactly on its duration target.

The coach’s read

Duration discipline nailed: 90:02 against a 90-minute cap, a sharp contrast to July 11’s off-plan blowout (92 min against a 72-minute cap at a similar distance). Zone mix is looser than the plan’s cleanest runs — 63 % Zone 2, 19 % Zone 3, HR up to 152 — but this one happened away from home on unfamiliar, rolling terrain (100 m of gain over 14.63 km) while traveling and camping, both plausible drags on pacing rather than a discipline regression. Longest on-plan run of the build so far. The morning-of foot score ran a touch above the recent baseline (1.5-2/10 vs Friday’s 1/10) — the next two mornings are the real signal, per the same checkpoint pattern used after July 11’s long run.

Part of week 4 of the 30 km build.