3.34 km · 24:45 (25:06 elapsed) · 7:24/km · HR 124 avg / 138 max · cadence 160 spm · +45m/-45m
Execution: optional day, nothing scheduled · HR 124 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 7:16 | 7:16/km | 7:07/km | +12 m | 119 |
| 2 | 1.00 km | 7:36 | 7:36/km | 7:22/km | +12 m | 123 |
| 3 | 1.00 km | 8:02 | 8:02/km | 7:37/km | +21 m | 126 |
| 4 | 0.33 km | 2:13 | 6:43/km | 7:06/km | +1 m | 127 |
S6’s pre-UTFS shakeout — 25’ Z1 as prescribed, 83 % Z1. Form is positive for the first time since early July.
The coach’s read
Exactly what a shakeout the day before a race should look like: 24:45 against the 25-minute cap, 83 % Zone 1, HR never above 138. Nothing to prove here, and nothing was. The wellness picture heading into UTFS is as good as this block has looked: RHR 38 (best of the block), HRV 77, and form finally positive (+2.0) after bottoming at -9.2 a week ago — the Aug 1 long run’s fatigue has fully cleared. Good position to start a controlled trail 10k from.
Part of week 6 of the 30 km build.