5.92 km · 32:50 (32:52 elapsed) · 5:32/km · HR 136 avg / 147 max · cadence 174 spm · +20m/-48m
Execution: plan 40′ Z2 → ran 32:50 (-18 %) · HR 136 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 6:09 | 6:05/km | 5:57/km | +16 m | 123 |
| 2 | 1.00 km | 5:19 | 5:19/km | 5:19/km | 0 m | 136 |
| 3 | 1.00 km | 5:30 | 5:30/km | 5:40/km | +5 m | 138 |
| 4 | 1.00 km | 5:22 | 5:22/km | 5:16/km | +1 m | 137 |
| 5 | 1.00 km | 5:16 | 5:16/km | 5:29/km | +1 m | 139 |
| 6 | 0.91 km | 5:16 | 5:47/km | 5:39/km | +4 m | 141 |
S5 easy, stopped a few minutes before the 40-minute cap for family reasons — 89 % Z2, 0 % Z3, the cleanest zone split of the plan.
The coach’s read
The cleanest zone discipline of the build so far — 89 % Zone 2, literally 0 % Zone 3 — cut short at 32:50 against the 40-minute prescription, stopped early for family reasons rather than anything physical. Nothing to read into the shorter duration: the plan absorbs a session ending a few minutes early without consequence, and the zone numbers say the effort itself was textbook. RHR 41, HRV 67 (7-day means still green: 40.9 / 67.1) — form sits at -4.3, continuing to recover from the heavy back half of the week.
Part of week 5 of the 30 km build.