7.38 km · 41:18 (41:19 elapsed) · 5:35/km · HR 138 avg / 154 max · cadence 174 spm · +43m/-42m
Execution: plan 40′ Z2 → ran 41:18 (+3 %) · HR 138 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:47 | 5:47/km | 5:53/km | +10 m | 118 |
| 2 | 1.00 km | 5:19 | 5:19/km | 5:20/km | +3 m | 135 |
| 3 | 1.00 km | 5:21 | 5:21/km | 5:25/km | +3 m | 137 |
| 4 | 1.00 km | 5:35 | 5:35/km | 5:37/km | +6 m | 140 |
| 5 | 1.00 km | 5:31 | 5:31/km | 5:31/km | +4 m | 142 |
| 6 | 1.00 km | 5:47 | 5:47/km | 5:42/km | +10 m | 143 |
| 7 | 1.00 km | 5:40 | 5:40/km | 5:32/km | +4 m | 144 |
| 8 | 0.17 km | 1:01 | 5:59/km | 5:41/km | +6 m | 142 |
| 9 | 0.21 km | 1:19 | 6:16/km | 6:03/km | +5 m | 147 |
S6 day 1, back after a short pause — 73 % Z2, on the 40-minute cap. Tried a cushioned shoe hoping to go easy on the foot; foot pain showed up anyway. Escalante next time.
The coach’s read
Solid return session: 41:18 against the 40-minute cap, 73 % Zone 2, 13 % Zone 3. The useful data point isn’t the zones though — it’s the shoe. Went out in the Experience Flow 2 (more cushion than the usual Escalante) specifically to be gentle on the foot, and got foot pain anyway, despite this morning’s score being 0/10, the best of the block. That combination — quiet baseline, pain triggered mid-run by an unfamiliar shoe — points at the shoe swap itself as the cause, not the chronic condition worsening: a different flex point and cushion profile is a novel stress regardless of how soft it feels, and this tissue is adapted to the Escalante’s specific pattern, not to “more cushion” in the abstract. Sticking with the Escalante is the right call. Lower abs: felt it, but explicitly didn’t affect stride — no compensation, consistent with the mild-strain read pending this evening’s PT assessment.
Part of week 6 of the 30 km build.