17.04 km · 102:11 (103:13 elapsed) · 5:59/km · HR 143 avg / 154 max · cadence 175 spm · +151m/-164m
Execution: plan 102′ Z2 → ran 102:11 (+0 %) · HR 143 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:46 | 5:43/km | 5:45/km | +12 m | 127 |
| 2 | 1.00 km | 5:30 | 5:30/km | 5:34/km | +5 m | 138 |
| 3 | 1.00 km | 5:36 | 5:36/km | 5:41/km | +6 m | 140 |
| 4 | 1.00 km | 6:05 | 6:05/km | 5:54/km | +13 m | 140 |
| 5 | 1.00 km | 5:59 | 5:59/km | 5:58/km | +16 m | 138 |
| 6 | 1.00 km | 5:55 | 5:55/km | 5:54/km | +7 m | 143 |
| 7 | 1.00 km | 6:06 | 6:06/km | 5:51/km | +8 m | 145 |
| 8 | 1.00 km | 5:43 | 5:43/km | 6:02/km | +3 m | 141 |
| 9 | 1.00 km | 5:59 | 5:59/km | 6:04/km | +7 m | 145 |
| 10 | 1.00 km | 6:08 | 6:08/km | 6:05/km | +10 m | 145 |
| 11 | 1.00 km | 6:19 | 6:19/km | 6:04/km | +11 m | 143 |
| 12 | 1.00 km | 6:15 | 6:15/km | 5:31/km | +11 m | 143 |
| 13 | 1.00 km | 6:01 | 6:01/km | 6:10/km | +1 m | 143 |
| 14 | 1.00 km | 6:17 | 6:17/km | 6:16/km | +15 m | 145 |
| 15 | 1.00 km | 6:04 | 6:04/km | 6:07/km | +7 m | 147 |
| 16 | 1.00 km | 6:09 | 6:09/km | 6:13/km | +4 m | 147 |
| 17 | 1.01 km | 6:09 | 6:05/km | 6:08/km | +3 m | 148 |
| 18 | 0.03 km | 0:12 | 6:40/km | 6:00/km | 0 m | 151 |
S5’s step-up long run — 102:11 against the 102-minute cap, but hotter than recent weeks: 62 % Z2 / 35 % Z3.
The coach’s read
Duration discipline held again: 102:11 against a 102-minute cap, essentially exact. Zone discipline slipped from the last two weeks’ clean streak, though — 62 % Zone 2, 35 % Zone 3, HR up to 154 against a 145 cap. The likely driver is terrain: 151 m of gain over 17.04 km, steeper than the last two long runs (100 m and 80 m respectively), and cadence held right in the 175-180 target the whole way, so this doesn’t read as lost form — more like climbing pushed the HR up despite pace/cadence staying controlled. Longest run of the build so far (17.04 km, past both the July 11 off-plan 15.75 km and last week’s 14.63 km). RHR 40, HRV 70 — 7-day means still green (40.7 / 66.7) — but form sits at -8.4, the most fatigued reading of the block. Worth watching the next couple of mornings’ foot scores as the real signal, same as after every long-run step-up so far.
Part of week 5 of the 30 km build.