10.13 km · 60:06 (60:07 elapsed) · 5:55/km · HR 138 avg / 152 max · cadence 173 spm · +80m/-82m
Execution: plan 60′ Z2 → ran 60:06 (+0 %) · HR 138 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:08 | 6:08/km | 6:12/km | +11 m | 123 |
| 2 | 1.00 km | 5:56 | 5:56/km | 5:58/km | +3 m | 131 |
| 3 | 1.00 km | 5:36 | 5:36/km | 5:42/km | +3 m | 134 |
| 4 | 1.00 km | 5:42 | 5:42/km | 5:45/km | +10 m | 137 |
| 5 | 1.00 km | 6:27 | 6:27/km | 6:20/km | +19 m | 142 |
| 6 | 1.00 km | 6:12 | 6:12/km | 5:50/km | +22 m | 140 |
| 7 | 1.00 km | 5:44 | 5:44/km | 5:52/km | +7 m | 138 |
| 8 | 1.00 km | 6:00 | 6:00/km | 5:45/km | +22 m | 143 |
| 9 | 1.00 km | 5:57 | 5:57/km | 6:02/km | +24 m | 141 |
| 10 | 1.00 km | 5:42 | 5:42/km | 5:37/km | +6 m | 142 |
| 11 | 0.12 km | 0:44 | 6:07/km | 5:46/km | 0 m | 142 |
S5 medium-long, right after a foot scare that resolved by mid-morning — 86 % Z2, on the 60-minute cap.
The coach’s read
About as clean as this plan gets: 86 % Zone 2, only 7 % Zone 3, 60:06 against the 60-minute cap. Comes the day after the AM foot score spiked to 3/10 on first steps out of bed — the worst single reading of the block, with no needling or other confound to explain it away this time — before clearing to 0.5/10 within the hour. The call was to run as scheduled and watch the first few minutes rather than downgrade outright; the run backs that up, with zero indication of compensation in the data. RHR 40 / HRV 61 (7-day means still green at 41.1 / 66.0) despite a heavy back half of the week (long run + soccer + easy + strength, zero rest days in between) — form sits at -5.1, fatigue accumulating as expected, not a red flag on its own.
Part of week 5 of the 30 km build.