6.14 km · 36:06 (39:16 elapsed) · 5:52/km · HR 143 avg / 152 max · cadence 171 spm · +20m/-21m
Execution: plan 36′ Z2 → ran 36:06 (+0 %) · HR 143 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 6:46 | 6:42/km | 5:49/km | +9 m | 133 |
| 2 | 1.00 km | 6:08 | 6:08/km | 6:06/km | +10 m | 138 |
| 3 | 1.00 km | 5:47 | 5:47/km | 5:42/km | +1 m | 142 |
| 4 | 1.00 km | 5:49 | 5:49/km | 5:49/km | +1 m | 145 |
| 5 | 1.00 km | 5:57 | 5:57/km | 5:58/km | +8 m | 147 |
| 6 | 1.00 km | 5:53 | 5:53/km | 5:58/km | 0 m | 148 |
| 7 | 0.13 km | 0:48 | 6:09/km | 6:05/km | 0 m | 150 |
S6 medium-long, on the 36-minute cap but hot — 55 % Z2 / 41 % Z3, on a short-sleep night (5.7 h).
The coach’s read
Duration was exact (36:06 against a 36-minute cap), but zone discipline slipped — 55 % Zone 2, 41 % Zone 3, HR sitting near the 145 cap most of the way. The clearest single explanation available: only 5.7 h of sleep the night before, which plausibly costs both pace-effort feel and HR control. Second run back after the ab-issue pause — Monday’s return session was clean (73 % Z2), so this doesn’t read as a trend yet, more like one off night. Worth a clean effort-controlled session next time out to confirm.
Part of week 6 of the 30 km build.