7.47 km · 42:19 (42:20 elapsed) · 5:39/km · HR 140 avg / 155 max · cadence 173 spm · +44m/-43m
Execution: plan 40′ Z2 → ran 42:19 (+6 %) · HR 140 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:49 | 5:49/km | 5:53/km | +12 m | 127 |
| 2 | 1.00 km | 5:29 | 5:29/km | 5:31/km | 0 m | 137 |
| 3 | 1.00 km | 5:30 | 5:30/km | 5:34/km | +1 m | 137 |
| 4 | 1.00 km | 5:39 | 5:39/km | 5:39/km | +4 m | 141 |
| 5 | 1.00 km | 5:32 | 5:32/km | 5:31/km | +5 m | 144 |
| 6 | 1.00 km | 5:57 | 5:57/km | 5:53/km | +8 m | 143 |
| 7 | 1.00 km | 5:47 | 5:47/km | 5:43/km | +7 m | 143 |
| 8 | 0.06 km | 0:18 | 5:00/km | 5:26/km | 0 m | 146 |
| 9 | 0.41 km | 2:20 | 5:41/km | 5:24/km | +10 m | 149 |
S5 day 1, back-to-back with Sunday’s long run + a soccer game — 80 % Z2, right on the 40-minute cap.
The coach’s read
Clean session on paper: 80 % Zone 2, 13 % Zone 3, duration landing almost exactly on the 40-minute cap (42:19). The 155 max HR at the finish looks like a discipline lapse in isolation but isn’t one — an urgent bathroom need in the last stretch (odd meal timing from travel/camping, unrelated to Sunday’s fueling trial) explains the late pickup. Zero rest day anywhere between Sunday’s long run + a soccer game and this one — worth noting as cumulative load context, even though nothing here shows it. Foot score held flat at 1.5/10, same as pre-long-run — the second checkpoint morning (Tuesday) is still the one that decides whether Wednesday’s medium-long proceeds as scheduled.
Part of week 5 of the 30 km build.